Deine tägliche Herausforderung
WOD
Wednesday
Warm-up
Warm-up
3 ROUNDS
30 Calf Raises → 50 Single Unders → 50 Double Unders*
10 Scap Pull Ups → 10 Kip Swings → 10 Knees to Check or TTB
10 Push Presses W/ Empty Barbell
*This means, RD1 you do 30 Calf Raises, RD2 you do 50 Singles unders and RD3 you do 50 Double unders.
**Take about 7 minutes for the general warm-up, if this warm-up takes less than 7 minutes for you to complete///do some general mobility exercises for shoulder opening, external rotation.
30 Calf Raises → 50 Single Unders → 50 Double Unders*
10 Scap Pull Ups → 10 Kip Swings → 10 Knees to Check or TTB
10 Push Presses W/ Empty Barbell
*This means, RD1 you do 30 Calf Raises, RD2 you do 50 Singles unders and RD3 you do 50 Double unders.
**Take about 7 minutes for the general warm-up, if this warm-up takes less than 7 minutes for you to complete///do some general mobility exercises for shoulder opening, external rotation.
Strength
Metcon (Weight)
4 SETS*
1 Push Jerk
+
1 Split Jerk
-Rest As Needed b/t Sets-
*Start Moderate and build to at least second workout weight.
(Score is Weight)
Week 3 of 9
1 Push Jerk
+
1 Split Jerk
-Rest As Needed b/t Sets-
*Start Moderate and build to at least second workout weight.
(Score is Weight)
Week 3 of 9
Workout
Metcon (Time)
FOR TIME
4 ROUNDS
5 Push Jerks (70/48)|(53/35)
10 Toes to Bar
50 Double Unders
-Rest 2:00-
3 ROUNDS
4 Push Jerks (85/60)|(60/43)
8 Toes to Bar
40 Double Unders
-Rest 2:00-
2 ROUNDS
3 Push Jerks (90/65)|(65/45)
6 Toes to Bar
30 Double Unders
(Score is Total Time)
4 ROUNDS
5 Push Jerks (70/48)|(53/35)
10 Toes to Bar
50 Double Unders
-Rest 2:00-
3 ROUNDS
4 Push Jerks (85/60)|(60/43)
8 Toes to Bar
40 Double Unders
-Rest 2:00-
2 ROUNDS
3 Push Jerks (90/65)|(65/45)
6 Toes to Bar
30 Double Unders
(Score is Total Time)
Workout of the Day
Thursday
Warm-up
Warm-up
EMOM x 8 MINUTES
MIN 1 - :45 Bar Hang
MIN 2 - :45 Samson Lunges
MIN 3 - :45 Alt. DB Seesaw Row
MIN 4 - :45 Quad Heel Taps
MIN 1 - :45 Bar Hang
MIN 2 - :45 Samson Lunges
MIN 3 - :45 Alt. DB Seesaw Row
MIN 4 - :45 Quad Heel Taps
Workout
Metcon (Time)
FOR TIME*
200m DB Farmer Carry (22.5/15)|(15/10)
160 Alt. DB Farmer Lunges
120 Alt. DB Slides
80 Alt. No Push-Up Renegade Rows
*Pick Your Path...
Option 1 - Straight Through
Or...
Option 2 - 4 Rounds of...
50m DB Farmer Carry
40 Alt. DB Farmer Lunges
30 DB Slides
20 Alt. No Push-Up Renegade Rows
Or...
Option 3 - 2 Rounds of...
100m DB Farmer Carry
80 Alt. DB Farmer Lunges
60 Alt. DB Slides
40 Alt. No Push-Up Renegade Rows
(Score is Time)
200m DB Farmer Carry (22.5/15)|(15/10)
160 Alt. DB Farmer Lunges
120 Alt. DB Slides
80 Alt. No Push-Up Renegade Rows
*Pick Your Path...
Option 1 - Straight Through
Or...
Option 2 - 4 Rounds of...
50m DB Farmer Carry
40 Alt. DB Farmer Lunges
30 DB Slides
20 Alt. No Push-Up Renegade Rows
Or...
Option 3 - 2 Rounds of...
100m DB Farmer Carry
80 Alt. DB Farmer Lunges
60 Alt. DB Slides
40 Alt. No Push-Up Renegade Rows
(Score is Time)
Optional Finisher
Metcon
EMOM x 9 MINUTES
MIN 1 - :40 Single DB Curl
MIN 2 - :40 Russian Twist
MIN 3 - :40 Single DB Skull Crusher
(No Measure)
MIN 1 - :40 Single DB Curl
MIN 2 - :40 Russian Twist
MIN 3 - :40 Single DB Skull Crusher
(No Measure)
Workout of the Day
Friday
Warm-up
Warm-up
3 ROUNDS
100m Run (increasing pace)
8 BB Upright Rows
20 Alt. BB Elbow Punches
12 Alt. Piked Shoulder Taps*
5 Inchworm + Push-up
*Round 2 & 3 Switch to 2 Wall Walks. 8:00 Cap on Warm-Up.
100m Run (increasing pace)
8 BB Upright Rows
20 Alt. BB Elbow Punches
12 Alt. Piked Shoulder Taps*
5 Inchworm + Push-up
*Round 2 & 3 Switch to 2 Wall Walks. 8:00 Cap on Warm-Up.
Strength
Metcon (Weight)
EMOM x 12 MINUTES*
1 High Hang Power Clean
+
1 Hang Power Clean
*Start Light and build to Moderate.
(Score is Weight)
Week 3 of 9
1 High Hang Power Clean
+
1 Hang Power Clean
*Start Light and build to Moderate.
(Score is Weight)
Week 3 of 9
Workout
Metcon (AMRAP - Rounds and Reps)
EMOM x 16 MINUTES
MIN 1 & 2 - 400m Run
MIN 3 & 4 - AMRAP of the following*...
7 Hang Power Cleans (53/35)|(35/25)
7 Handstand Push-Ups
*Pick up where you left off.
(Score is Total Rounds + Reps)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
MIN 1 & 2 - 400m Run
MIN 3 & 4 - AMRAP of the following*...
7 Hang Power Cleans (53/35)|(35/25)
7 Handstand Push-Ups
*Pick up where you left off.
(Score is Total Rounds + Reps)
HSPU Option 1: Pike Push-Ups
HSPU Option 2: DB Strict Press
WOD
Saturday
Warm-up
Warm-up
2 ROUNDS
30 Mountain Climbers
3/3 Groiners
10 Small Kip Swings
8 Box step ups
Into…
2 ROUND
10 Up-Downs
10 BB Deadlift
10 Big Kip Swings
10 Box Jumps
30 Mountain Climbers
3/3 Groiners
10 Small Kip Swings
8 Box step ups
Into…
2 ROUND
10 Up-Downs
10 BB Deadlift
10 Big Kip Swings
10 Box Jumps
Partner Workout Option
Metcon (AMRAP - Rounds and Reps)
IN TEAMS OF 2...
ON A 30:00 RUNNING CLOCK...*
100 Up-Down Pull-Ups
Immediately Into...
AMRAP in Remaining Time Of... (IGYG)
3 BMU / C2B / Pull-Up
6 Deadlifts (120/80)(80/60)
9 Box Jump over (60/50)
*For the Buy-In P1 and P2 will go rep for rep. Once P1 completes 1 Up-Down Pull-Up then P2 completes 1 Up-Down Pull-Up until all reps are completed. As soon a P1 chin clears the bar, P2 can sprawl down for the up-down. For the AMRAP P1 completes a whole round while P2 rests. Once P1 finishes a round, switch.
*Pull-Up Bar / Target ideally 6" above standing reach.
(Score is Rounds + Reps)
ON A 30:00 RUNNING CLOCK...*
100 Up-Down Pull-Ups
Immediately Into...
AMRAP in Remaining Time Of... (IGYG)
3 BMU / C2B / Pull-Up
6 Deadlifts (120/80)(80/60)
9 Box Jump over (60/50)
*For the Buy-In P1 and P2 will go rep for rep. Once P1 completes 1 Up-Down Pull-Up then P2 completes 1 Up-Down Pull-Up until all reps are completed. As soon a P1 chin clears the bar, P2 can sprawl down for the up-down. For the AMRAP P1 completes a whole round while P2 rests. Once P1 finishes a round, switch.
*Pull-Up Bar / Target ideally 6" above standing reach.
(Score is Rounds + Reps)
Workout of the Day
Sunday
Warm-up
Warm-up
GENERAL WARM-UP
3 ROUNDS
10 Alt. Step Ups→8 Alt Step Ups→6 Box Jumps*
10 Straight Leg Sit-Ups→8 Bent Leg Sit-Ups→6 Butterfly Sit-Ups
10 Scap Push-Ups→8 Push-Ups to Down Dog→6 Push-Ups
*For your Step-Ups, try increasing the height with each new round.
Quick Rest Then Into…
SPECIFIC WARM-UP
EMOM x 5 MINUTES (:40 ON / :20 OFF)
MIN 1 - Bike EZ Pace 45-55 RPM
MIN 2 - Bike Mod Pace 50-60 RPM
MIN 3 - Bike Hard Pace 65+ RPM
MIN 4 - Bike EZ Pace
MIN 5 - Bike Workout Pace
3 ROUNDS
10 Alt. Step Ups→8 Alt Step Ups→6 Box Jumps*
10 Straight Leg Sit-Ups→8 Bent Leg Sit-Ups→6 Butterfly Sit-Ups
10 Scap Push-Ups→8 Push-Ups to Down Dog→6 Push-Ups
*For your Step-Ups, try increasing the height with each new round.
Quick Rest Then Into…
SPECIFIC WARM-UP
EMOM x 5 MINUTES (:40 ON / :20 OFF)
MIN 1 - Bike EZ Pace 45-55 RPM
MIN 2 - Bike Mod Pace 50-60 RPM
MIN 3 - Bike Hard Pace 65+ RPM
MIN 4 - Bike EZ Pace
MIN 5 - Bike Workout Pace
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 26 MINUTES
50/40 Cal Bike
40 Sit-Ups
30 Hand Release Push-Ups
20 Box Jumps (30/24)
(Score is Rounds + Reps)
50/40 Cal Bike
40 Sit-Ups
30 Hand Release Push-Ups
20 Box Jumps (30/24)
(Score is Rounds + Reps)
Optional Finisher
Metcon
3 SETS
40 Alt. Bicycle Crunches
40 Alt. Plank Hip Taps
1:00 Plank Hold
-Rest As Needed b/t Sets-
(No Measure)
40 Alt. Bicycle Crunches
40 Alt. Plank Hip Taps
1:00 Plank Hold
-Rest As Needed b/t Sets-
(No Measure)
Workout of the Day
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