Deine tägliche Herausforderung
WOD
Banded 7's
-into-
1 SET
10 alt. Samson Lunges
10 alt Box Step Ups
5/5 DB Strict Press
2 SETS
5/5 DB Hang Snatch
5/5 alt. DB OH Lunges
5 Seal Pose to Pike
10 alt. DB Box Step Ups
-into-
Specific Warm Up Snatch
EVERY 2:00 x 4 SETS
12-9-6-3
Power Snatch*
*Each set MUST be TNG unbroken. Build across sets to a tough triple.
50 dumbbell box step-ups 24in/20in
50 strict handstand push-ups
200-ft. handstand walk
Time cap: 10 minutes
RX Weights: (22.5/15)
Fitness weight: (15/10)
50 dumbbell box step-ups
50 5-in. elevated strict HSPU
200-ft. bear crawl
Time cap: 10 minutes
Workout of the Day
P1 is on the Bike / P2 do the Movements.
Switch when P2 is finished.
2 SET
P1 - Bike (easy + mod)
P2:
4/4 KB Windmill
4 Cat Cow
-into-
2 SETS:
P1: Bike (fast)
P2 -
8 Scap Pull Up
8 Kip Swing
5/5 Down dog alternating toe tap
-into-
1 SET
P1 - Bike (still fast)
P2 -
5 BB Bent over Row
5 RDL
10 alt. Ellbow Punches
5 Hang Muscle Cleans
5 Hang Power Cleans
after that
Athletes warm up the Clean weight + theyre Gymnastic Skill individually.
In Teams of 2
AMRAP x 30 MINUTES*
18/14 Cal Bike
12 Hang Power Clean (43/30kg)
6 Bar Muscle-Up
Compete
Hang Power Clean (61/43kg)
Compete
Hang Power Clean (61/43kg)
Fitness:
AMRAP x 30 MINUTES
15/12 Cal Bike
12 Hang Power Cleans - (35/25kg)
6 Pull-ups
*Partners will alternate each movement
Workout of the Day
EMOM x 6:
Min 1 - 45 sec Echo Bike
Min 2 - 45 sec Row
Min 3 - 45 sec Ski
Increase intensity every 15 seconds on each machine
Equipment Needed: Echo Bike, Rower, Ski Erg
Two Options:
1) None
2) Make up a strength piece from the week
EMOM x 9
1 - 15 sec echo @ 75-80%
2 - 15 sec row @ 75-80%
3 - 15 sec ski @ 75-80%
-rest 3 minutes-
EMOM x 9
1 - 15 sec echo @ 75-80%
2 - 15 sec row @ 75-80%
3 - 15 sec ski @ 75-80%
-rest 3 minutes-
EMOM x 6
1 - 30 sec echo @ 40%
2 - 30 sec row @ 40%
3 - 30 sec ski @ 40%
*All %'s based off of max wattage test from Week 1 (1/11/26). If you missed the initial test, perform these intervals at an 8-9 RPE
Scaled/Beginner: None
Tempo Box Breathing:
Supine with feet elevated on box or bench - for 5 Min, perform a 6 sec slow/controlled exhale, 6 sec pause, 4 sec inhale, 4 sec pause - focus on only taking in breathe through belly
WOD
2 SETS
:45 Mountain Climbers → CrossBody Mountain Climbers
3/3 Perfect Stretch
12 alt. Medball Bear Hug Reverse Lunges
:30/:30 PVC Front Rack Stretch
8 Pauses Air Squat → Medball Paused Front Squat
-into-
Specific Warm Up Clean
EVERY 4:00 FOR 3 SETS
2 SETS*
1 Clean + 1 Front Squat + 1 Hang Clean + 1 Front Squat
Work around 60-70% of 1 RM CLEAN
*Perform 2 full complexes of (1+1+1+1) within each 4 min window.
150 Wall-Ball Shots, 20# / 14#
Workout of the Day
10 Calf Raises
:30 Pogo Hops
10 Banded Pull Aparts
10 Single DB Strict Press
:30 High Jump Single Unders
20 alt. Plank Shoulder Taps
10 Banded Pass Throughs
6/6 DB Hang Power Snatch
:30 Single, Single Double Unders
5 Seal Pose to Pike
10 Banded No Moneys
6/6 DB Hang Power Snatch
:30 Double Unders
20 alt. Pike Shoulder Taps
10 Banded OH Press
6/6 DB Hang Power Snatch
EMOM x 5 MINUTES
1-3 “Perfect” Wall Walk
AMRAP x 12 MINUTES
3 Wall Walk
12 Alt. DB Hang Snatch (22.5/15)
48 Double Unders
Workout of the Day
2 SETS
:45 Bike (mod-hard)
15 Glute Bridge Ups
15 Banded Good Mornings
-into.
1 SET
10 Burpees
10 Scap Pull Ups
5 Strict Pull Ups / 10 Ring Rows
10 Burpees
EVERY 2:30 FOR 3 SETS
3 “library ” Deadlifts @ 70-75%*
*4s negative -
FOR TIME
21/18 Cal Bike
21 Pull Ups
15/12 Cal Bike
15 CTB Pull UPs
9/6 Cal Bike
9 Burpee Pull Ups
