Deine tägliche Herausforderung
WOD
1 SET
8m per Movement:
Knee Hug March
Lunge to Lizard
Inchworms
Lateral Duck Unders
-into-
2 SETS
200m Run
8 Double Dumbbell Deadlifts
5 Scap Pull-ups
5 Strict Hanging Knee Raises
TEAMS OF 2
800m Run
400m Double KB Farmer's Carry (24/16)
400m Run
40 Toes to Bar
400m Run
400m Double KB Farmer's Carry (24/16kg)
800m Run
Fitness:
KB Farmer's Carry (16/12kg)
Toes to somewhere
Compete:
80 Toes to Bar
KB Farmer's Carry (2KB each hand)
Double touch
*Partners will run together. Share all other reps in any way, one partner working at a time.
Workout of the Day
Option 1:
2 Sets:
45 sec Machine of Choice
5/side Down Dog Toe Touch
30 sec Passive Bar Hang
12 Hollow Body Rocks
Equipment Needed: Machine of Choice
Option 2:
2 Sets:
45 sec Machine of Choice
4/side Samson Lunge
3/side Bear to Bridge
5/side Frankenstein Walks
Equipment Needed: Machine of Choice
Two Options:
1) None
2) Make up a strength piece from the week
8 min AMRAP
1200/1000m Row
AMRAP Echo Bike meters in time remaining
Rest 2 min
8 min AMRAP
2400/2000m Echo Bike
AMRAP Ski Erg meters in time remaining
Rest 2 min
8 min AMRAP
1200/1000m Ski Erg
AMRAP Row Erg meters in time remaining
Top Scores - None, focus on consistent effort
EMOM x 12
Mins 1-4: 24 sec Ski erg @ 10/10 effort
Mins 5-8: 34 sec Ski erg @ 8.5/10 effort
Mins 9-12: 44 sec Ski erg @ 7/10 effort
*rest 4-5 min*
EMOM x 12
Mins 1-4: 24 sec Echo @ 10/10 effort
Mins 5-8: 34 sec Echo @ 8.5/10 effort
Mins 9-12: 44 sec Echo @ 7/10 effort
5 min Foam Roll - Lower body focus
+
5 slow controlled joint rotations/side:
-Ankles
-Knees
-Hips
Workout of the Day
1 ROUND :30 each MVMT
Up Downs
Hang Clean Deadlift & Shrug
Dead Bug
1 ROUND :30 each MVMT
Burpee
Elbow Punches
High Jumps
1 ROUND :30 each MVMT
Burpee High Jump
Hang Muscle Clean
Shoulder Press
On a 8 minute Running Clock…
Work up to a new 1 RM
On a 12 minute Running Clock…
Work up to a new 1 RM
Burpees to a 6" target
WOD
400m Team Run
-into-
2 ROUNDS
10 Samson Lunges
10 Push-Ups
10 Ring Rows
Every 2:00 FOR 5 SETS
Build to 5 moderate-heavy reps.
3 ROUNDS
400m Run
30 Reverse Lunges
20 Ring Push-Ups
10 L Pull-Ups
Workout of the Day
200m Hot Potato Run
-into-
2 ROUNDS
Rowling 100m
Row 500m
*Partner up, drop the hammer, cheer loud!
AMRAP X 10 MINUTES
4-8-12-16...etc
Row Cals
Wallballs (9/6)
*Males/Females row same cals
Workout of the Day
Tabata
P1: 4 Sets increasing pace on Bike
P2:
Glute Bridges
Dead Bugs
Groiners
High Jumps
On a 10 min Running Clock…
Build to a moderate-heavy Barbell Complex
3 Deadlifts
2 Hang Power Cleans
1 Front Squat
AMRAP X 5 MINUTES
15/12 Cal Bike
10 Deadlift (83/58)
Rest 2 min
AMRAP X 5 MINUTES
15/12 Cal Bike
10 Hang Power Clean (83/58)
Rest 2 min
AMRAP X 5 MINUTES
15/12 Cal Bike
10 Front Squat (83/58)
