Deine tägliche Herausforderung
WOD
2 Sets:
250/200m Row
12 Hollow Body Rocks
10 Barbell RDL
30 sec Sandbag March or Single KB Front Rack March
Equipment Needed: Rower, Barbell, Sandbag or KB
Two Options:
1) None
2) Make up a strength piece from the week
4 Rounds for total time
500/400m Row
10 Deadlift - 185/125lbs (84/57kg)
150ft Sandbag Bearhug Carry - 150/100lbs (68/45kg)
Rest 1 min between rounds
Time Cap - 24 min
Top Scores - 16 min
Scaled:
4 Rounds for total time
500/400m Row
10 Deadlift - 135/95lb (60/43kg)
150ft 100/70lbs (45/35kg) or Double KB Front Rack Carry - 35/26lbs/hand
Rest 1 min between rounds
Beginner:
4 Rounds for total time
400/320m Row
8 Deadlift - 95/65lbs (43/30kg)
100ft Single KB Front Rack Carry - 26/18lbs (12/8kg)
Rest 1 min between rounds
For Time
75/60 Cal Row
500m Run
50/40 Cal Ski
500m Run
- Rest 3 min -
For Time
500m Run
50/40 Cal Ski
500m Run
75/60 Cal Bike Erg
*Masters 55+ - 60/48 & 40/32 Cal
Time Cap - 35 min
3 Sets:
15 Prone Banded Hamstring Curls
15-20 sec/side Single Leg Wall Sit
Workout of the Day
2 SETS
P1 - :45 Row (for Quality)
P2 - Boot Strappers → Perfect Stretch
-into-
1 SET
P1 - :45 Row (WOD Pace)
P2 - Inch Worms
-into-
1 SET
6 Deadlift
6 RDL
6 Strict Muscle Cleans
12 alt. Ellbow Punches
6 High Hang Muscle Cleans
EMOM x 8 MINUTES
1 Muscle Clean + 2 Power Clean
*Drop and reset between reps. Build on feel to RPE7
5 ROUNDS FOR TIME
25/20 Cal Row
10-8-6-4-2 Power Cleans
-Rest 90s b/t Rounds
Weights:
Round 1 - (61/43kg)
Round 2 - (84/57kg)
Round 3 - (102/70kg)
Round 4 - (110/75kg)
Round 5 - (120/80kg)
Workout of the Day
LANE DRILLS
MVMT 1 . alt. Samson Lunges
MVMT 2 - Lizard Crawl
MVMT 3 - low Squat Jumps (2x forward, 1x back)
MVMT 4 - Inch Worms
-into-
2 SETS
20 alt. Ellbow Punches
5 Paused Front Squat
5 Seal Pose to Pike
EVERY 3:00 FOR 4 SETS
3-2-1-1
Tempo Front Squat 13X1 tempo
*First set @ 70% of 1 RM. Build across sets, no heavier than 90% by the final rep.
In the Resting Time of every Set do Banded 7's Drills until the Whole Routine is complete.
AMRAP x 10 MINUTES
15m Dumbbell Farmer Carry Walking LUnges (22.5/15kg)
2-4-6-8-10..- etc.
strict handstand push-ups
WOD
200m Run
10 Scap Pull Ups
10 Kip Swings
10 Ring Rows
-into-
Banded 7's
-into-
200m Run
10 Scap Push Ups
5 Tempo Push Ups 31x1
-into-
200m Run
3/3 Perfect Stretch
10 Air Squat
In Teams of 2
AMRAP x 30 MINUTES
800m Run
30 Pull Ups
60 Push Ups
90 Air Squats
*Run together. Split all other reps in any way.
Workout of the Day
LANE DRILLS (10m)
MVMT 1 - alt. Samson Lunges
MVMT 2 - Mechanical Bear Crawl
MVMT 3 - High Knees
MVMT 4 - Butt Kicks
-into-
200m Run
-into-
2 SETS
10 Strict Abmat Sit Ups → Abmat Sit Ups
10 Ring Rows
10 Russian KB Swings → 10 American KB Swings
:20 Hang on Rope
Practice Rope Climb Heel Hook Technique
EMOM x 10 MINUTES
Advanced - Heel Hook from Standing + Stand up without moving Hands x 2 Reps
Intermediate - Heel Hook From Standing with Arms Extended x 1-2 reps
Beginner - Heel Hook From Seated with Arms Extended x 1-2 reps
EVERY 3:00 FOR 8 SETS (alt. 4 each)
SET 1
200m Run
20 American KB Swings (24/16kg)
SET 2
20 Abmat Sit Ups
3 Rope Climbs
Workout of the Day
P1 - :45 Row (sub 20strokes)
P2 - :45 passive Hang
P1+2 - 10 Banded Pull Aparth
-into-
P1 - :45 Row (sub 25strokes)
P2 - :45 Perfect Stretch
P1+2 - 10 Banded No Moneys
-into-
P1 - :45 Row (sub 25 trokes)
P2 - 10 Air Squat into active Bottom Hold
P1+2 - 10 Banded OH Press
-into-
P1 - :45 Row (WOD Pace)
P2 - :45 Tempo Ring Rows 1111
P1+2 - 10 Banded Pass Throughs
2 ROUNDS FOR TIME
1,000/800m Row
50 Thrusters (30/20)
30 CtB Pull Ups
Cap 25min
