Workout Of The Day

4. December 2020

Freitag, 04.12.2020

Workout Of The Day

A. Push-Ups from Hell

4 Sets x Max Reps

Rest 90s

B. Kettlebell Complex from Hell

AMRAP 20′

10 Single Arm Russian Swings, Right 
10 Single Arm Russian Swings, Left 
8 Single Arm KB Rows, Right 
8 Single Arm KB Rows, Left 
6 Single Arm KB Thrusters, Right 
6 Single Arm KB Thrusters, Left 
4 KB Front Rack Forward + Reverse Lunges, Right 
4 KB Front Rack Forward + Reverse Lunges, Left 
2 Turkish Get-Ups, Right 
2 Turkish Get-Ups, Left 

Bodyweight Workout from Hell

AMRAP 20′

40 Air Squats
30 Glute Bridges
20 Burpees
15/15 Jumping Lunges

3. December 2020

Donnerstag, 03.12.2020

Workout Of The Day

Strength 

EMOM 10′

Min 1: Elevated Push-Ups 

Min 2: 10 Bulgarian Split Squats

Workout

Buy In:

50 Alt. Single Leg V-Ups

Then

10 Rounds for Time:

8 Alt. DB Squat Cleans or 16 Air Squats

6 Alt. Devil’s Presses or 8 Burpees

Buy Out:

30 burpees 

3. December 2020

Donnerstag, 03.12.2020

Functional Bodybuilding

A) 3 Sets

30-60s HS Hold

60s Rest

Max Reps Single Arm Floor Press 30X2

60s Rest

B) 3 Sets

8-10/8-10 Single Arm Split Stance DB Clean from Eccentric RDL

8-10/8-10 Reverse Lunge to Knee Lift (Single Arm Suitcase Hold)

C) 4 Sets (Each Set Unbroken)

4-10 V-Ups
4-10 Flutter Kicks
4-10 Alt. Single Leg V-Ups
4-10 Hollow Rocks

60s Rest

2. December 2020

Mittwoch, 02.12.2020

Workout Of The Day

A: Workout

Buy In:

27 Burpees

6 rounds for time:

19 KBS/ Jumping Lunges
23 Push-Ups/ Knee Push-Ups
17 Goblet Squats/ Jumping Squats

Buy Out:

4 min. Plank

1. Break: 3 Burpees Penalty
2. Break: 6 Burpees Penalty
3. Break: 9 Burpees Penalty

B: Core Finisher 

3 Rounds (40s on/ 20s off):

V-Ups
Tuck Crunches
Hollow Hold

1. December 2020

Dienstag, 01.12.2020

Workout Of The Day

Strength

EMOM 12′

Min 1: 8/8 Single Leg Glute Brigdes
Min 2: 20 Snow Angles
Min 3: 45sec. Plank Rotation

Workout 

Georgie

AMRAP 21′

Buy in: 65 Sit-Ups
then…
7 Burpees
11 Push-Ups
22 KB-Swings/ Box Step-Ups

30. November 2020

Montag, 30.11.2020

Workout Of The Day

EMOM 10′

1) 10 Push-Ups + 20 Mountain Climbers
2) 15-20 Thruster / 15-20 Jumping Squats

2 Min Rest

10 Min AMRAP

10 Push Ups
20 Mountain Climbers
20 Thruster / 20 Jumping Squats

3 Min Rest

2 Sets, 45s On / 15s off

Wall Sit
Side Plank Hold, links
Hollow Hold
Side Plank Hold, rechts
Push-Up Hold, Bottom Position