Deine tägliche Herausforderung
WOD
1 ROUND :30 each
100m Run
Bootstrapper
Medicine Ball Deadlift & Shrug
1 ROUND :30 each
100m Run
Groiners
Medicine Ball Front Squat
1 ROUND :30 each
100m Run
Dead Bugs
Medicine Ball Pull Under
On a 12 Min Running clock…
Build to 2 heavy Hang Squat Cleans
4 ROUNDS
660m Run
10 Hang Squat Cleans (103/70)
103/70
Workout of the Day
Lane Drills
Samson Lunges
Mechanical Bear Crawl
Lunges with Rotaion
Gymnastics Bear Crawl
Inch Worms
Crab Walks
Burpee Broad Jump
EVERY 4:00 FOR 6 SETS
600/500m Bike
15 Lane Facing Burpees
Score is slowest set.
TABATA
MVMT 1: Hollow Rocks
MVMT 2: Arch Rocks
MVMT 3: Sit-Ups
MVMT 4: Russian Twist
Workout of the Day
1 ROUND:30 each MVMT
Plate Jumps
Plate Good Mornings
Plate Stir the Wheel
1 ROUND:30 each MVMT
Plate Jumps
Plate Deadlift
Plate Stir the Wheel
1 ROUND:30 each MVMT
Plate Jumps
Plate Ground to Overhead
Plate Stir the Wheel
On a 15 Minute Running clock…
Sandbag Ground to Shoulder
Find the heaviest weight possible and challenge you with weight, then with reps
TEAMS OF 2*
8 ROUNDS
2 Lanes Sandbag Carry (70/45)
4 Sandbag Ground to Shoulder
8 Shuttle Runs
*You go, I go for full rounds
WOD
Junkyard Dog Warm Up...
Grab a partner for this one and have some fun…
P1: L-Sit on the floor with arms extended to make the letter T.
P2: 10 Reps (1 Rep = 1 Jump over an arm, 1 jump over the legs, 1 jump over the other arm)
After 10 reps, switch positions, after both have gone move on to part 2.
P1: Hold in the bottom of a push up on the floor until P2 jump over, perform a push up and hold in plank as P2 crawls under.
P2: Perform 10 Reps (1 Rep = Jump over, crawl under)
Once completed, have everyone get their barbells out and warm up for the power clean (no drops allowed)
AMRAP x 60 MINUTES
12 Power Clean 60/45kg
91 Air Squat
At the end of each round, unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the barbell for the next round.
Workout of the Day
2 Sets:
5/side DB Suitcase Deadlifts
8 Box Step Overs
20 Single Unders
5 Scap Pull-ups
3 Rope Pulls from seated
Equipment Needed: DB, Jumprope
Two Options:
1) None
2) Make up a strength piece from the week
15 min AMRAP
1500/1200m Row buy in
into AMRAP in remaining time
30 Crossover Single Unders
20 Single DB Box Step Overs - 50/35lbs to 24/20"
3 Rope Climbs
*hold DB in any way. If you do not have access to ropes perform 6 Bar or Ring Muscle ups
Top Scores - 4 Rounds
Minimum Goal - 2 Rounds
Scaled:
15 min AMRAP
1500/1200m Row buy in
into AMRAP in remaining time
30 Crossover Single Unders
20 Single DB Box Step Overs - 35/25lbs (15/11kg)
3 Hand Over Hand Rope Climbs from seated
Beginner:
15 min AMRAP
1500/1200m Row buy in
into AMRAP in remaining time
30 Single Unders
20 Single DB Box Step Overs - 25/15lbs (11/7kg)
8 Ring Rows
3 Rounds:
12 Dead Bugs (6/side)
12 Slow Flutter Kicks (6/side)
30 sec Front Plank
Workout of the Day
90 Sec Echo Bike
2 Sets:
30 sec/side PVC Front Rack Stretch
4/side Samson Lunges
8 Medball Kang Squats
12 Hollow Body Rocks
5 Jumping Air Squats
Equipment Needed: PVC, Medball, Bike
3 sets
5 min AMRAP
18/13 Cal Echo Bike
22 Wall Balls - 20/14lbs (9/6kg) to 10/9ft
Rest 2 min
*Pick up where you left off for total rounds and reps
Advanced - 30/20lbs (14/9kg)
Top Scores - 7+ Rounds
Minimum Goal - 5 Rounds
Scaled:
5 min AMRAP
18/13 Cal Echo Bike
22 Wall Balls - 14/10lbs (6/4.5kg)
Rest 2 min x 3 sets
*Pick up where you left off for total rounds and reps
Beginner:
5 min AMRAP
14/11 Cal Echo Bike
18 Wall Balls - 10/6lbs (4.5/3kg)
Rest 2 min x 3 sets
*Pick up where you left off for total rounds and reps
2-3 Sets For Quality:
5/side Seated Swivel Hips + Extension
5/side Single Arm Bear to Bridge Complexes - ensure as much hip extension as possible
30 sec/side Couch Stretch
3 min Echo Bike, nasal breathing only
2 min Echo bike, inhale through nose exhale through mouth
1 min Echo bike, regular breathing
*let intensity rise naturally as you progress through each breathing variation
4 Sets:
2 Minute Echo Bike @ RPE7.5/10
1 Minute Echo Bike @ RPE6/10
2 Minute Echo Bike @ RPE7.5/10
1 Minute Echo Bike @ RPE6/10
2 Minute Echo Bike @ RPE7.5/10
1 Minute Echo Bike @ RPE6/10
Rest 4 minutes b/t sets
*Score is total calories, list RPM held and general notes in comments.
