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Workout of the Day

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WOD

Friday
Warm-up
Warm-up
2 SETS
100m Run
10 PVC Pass Through
10 PVC Overhead Squats
10 Groiners + Twist

Into…

2 SET
8 High Pulls
8 Hang Muscle Snatches
8 Overhead Squats
8 Step-Ups*

*Round 2: Switch to Box Jumps
Strength
Snatch (1-Rep)
ON A 20:00 RUNNING CLOCK...
Build to a Heavy 1-Rep Snatch*

*Athlete Choice for Power or Squat

(Score is Weight)
Workout
Metcon (Time)
FOR TIME
15-20-25
Power Snatch (43/30)|(30/20)
Box Jumps (24/20)

(Score is Time)

KG BB: (43/30)|(30/20)

Workout of the Day

Saturday
Warm-up
Warm-up
10:00 RUNNING CLOCK (complete as much as you can!)...
2 Set
100m Jog
10 Clean Deadlifts
10 Samson Lunges

2 Set
100m Jog
5 Hang Muscle Cleans + 5 Bent Over Rows
5 Slow Back Squats

1 Set
100m Jog
5 Hang Power Clean + 5 Push Press From Back Rack
10 Fast Back Squats
Partner Workout Option
Metcon (AMRAP - Rounds and Reps)
IN TEAMS OF 2...

AMRAP x30 MINUTES*
20 Back Squats (Team Choice)
500/400m Row
400m Run

*P1 works while P2 rests (except on the run). Partners split Back Squats evenly every round, 10 & 10. Partners split the Row equally, 250m each. Partners run 400m together.

(Score is Rounds + Reps)
Cool Down
Warm-up
FOR RECOVERY
1:00 EZ Bike or Row
200m Walk
5:00 Foam Rolling Legs

(No Measure)

Workout of the Day

Sunday
Warm-up
Warm-up
2-3 SETS ON AN 8:00 RUNNING CLOCK…
10 KB RDLs (Slow Descent)
5 Inchworms w/ Push-Up (Keep feet stationary)
10 Glute Bridges (KB Held at the waist)
5 Push-Up to PIke + 10 Pike Shoulder Taps
Skill
Metcon
ON A 12:00 RUNNING CLOCK...
Practice Handstand Walk or Handstand Hold

Suggested Drills...
-Practice Full Movements
-Guided Walk
-Box Walk
-Bear Crawl
-Supported HS Hold
-Kick-Up Drills
-Headstand / Knee Supported Hold

(No Measure)
Workout
Metcon (AMRAP - Rounds and Reps)
AMRAP x 15 MINUTES
18 Russian KB Swings (53/35)|(35/26)
3 Wall Walks
18 Sit-Ups

(Score is Rounds + Reps)

KG KB: (24/16)|(16/12)

WOD

Monday
Warm-up
Warm-up
3 SETS (7:00 CAP)
250/200m Row
8 Up-Downs
5/5 DB Deadlifts
6/6 DB Curl To Press
7/7 Single Arm Ring Row
Skill
Metcon
ON A 12:00 RUNNING CLOCK...
Practice Ring Muscle-Up

BEG - Practice Low-Ring Transitions
INT - Practice Jumping Ring Muscle-Ups
ADV - Practice Strict Ring Muscle-Ups

(No Measure)
Workout
Metcon (Time)
FOR TIME
12-9-6
Ring Muscle-Ups
DB Devil's Press (50/35)|(35/20)
DB Suitcase Lunges*

*L+R = 1-Rep

(Score is Time)

KG DB: (22.5/15)|(15/10)

RMU Option 1: Jumping RMU
RMU Option 2: Pull-Ups or Ring Rows

Workout of the Day

Tuesday
Warm-up
Warm-up
EMOM x 10 MINUTES
MIN 1 - :45 Bike @ Mod Pace*
MIN 2 - 10 Slow Bootstraps
MIN 3 - :45 Med Ball Front Squats
MIN 4 - 10 Slow Push-Up to Pike
MIN 5 - :45 Up-Downs

*Increase to Hard Pace on Second Round
Extended Warm-up
Metcon
2 SETS FOR QUALITY
12 Alt. KB Goblet Side Lunges
12 KB Deadbugs*

*L+R = 1-Rep

-Quick Walking Rest b/t Sets-

(No Measure)
Workout
Metcon (1 Rounds for reps)
4 SETS
30 Unbroken Wall Balls (20/14)|(14/10)*
12/10 Cal Bike

-Rest 1:30 b/t Sets-

*Adjust reps as needed to a number that is tough, but doable to complete unbroken. Option to go (30/20)|(20/14)

(Score is Slowest Set)

KG WB: (9/6)|(6/5)
Optional Cool Down
Warm-up
FOR RECOVERY
5:00 Foam Roll Legs

(No Measure)

Workout of the Day

Wednesday
Warm-up
Warm-up
2 ROUNDS
10 Scap Pull-Ups
10 Elbow Punches
8 Step ups

1-2 ROUNDS
10 Kip Swings
10 Tuck Ups
8 Box Jumps

Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK...
Build to a Mod-Heavy Complex of:

1 Power Clean
+
1 Hang Power Clean
+
1 Power Clean

(Score is Weight)
Workout
Metcon (Time)
5 ROUNDS FOR TIME
9 Power Cleans (135/95)|(95/65)
18 Knees to Elbow
27 Box Jumps (20)

(Score is Time)

KG BB: (60/42.5)|(42.5/30)

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