
Freitag, 26.02.2021
Workout Of The Day
Hero WOD:
“Captain Tom”
For Time
10 rounds
30 Lunges
4 Devil’s Presses / 8 Push-Ups
19 Air Squats
20 Double Unders / 40 SU / 40 Jumping Jacks
Directly into: 100 Burpees
Workout Of The Day
Hero WOD:
“Captain Tom”
For Time
10 rounds
30 Lunges
4 Devil’s Presses / 8 Push-Ups
19 Air Squats
20 Double Unders / 40 SU / 40 Jumping Jacks
Directly into: 100 Burpees
Functional Bodybuilding
A: 3 Sets
Max Reps (Single) Arm Strict Press
into
20-40s OH Hold
into
Max Reps (Single) Arm Push Press
30s Rest
Then Change Arm
60s Rest
Max Reps Towel Grip Single Arm DB Row
60s Rest
B: 3 Sets
Max Reps Single Arm Tempo Thruster 50X1
45s Rest
Stagger Stance Hip Thrusts with DB – 10-12 per side
60s Rest
C: 2 – 3 unbroken Sets
Alt. KB Dead Bugs – 10-12/side
30s/30s Single Arm Plank
Max Reps Side Plank with Leg Lift
20 Alt. Bird Dog
Workout Of The Day
Strength
6 sets
6-8 Strict HSPU/ Pike Push-Ups
Rest 30 sec.
10 Hollow rocks
2 min rest
Workout
EMOM 15′
Min 1: 3 Wall Walks
Min 2: 20 Push Press/ Push-Ups
Min 3: 10 Overhead Squats/ Lunges
4 min rest
100 V-Ups for time
TC: 6 Min
Workout Of The Day
Strength
3 Sets
Floor Press/ Decline Push-Ups, 8-15 reps
Rest 60s
One Arm DB Flys/ Archer Push-Ups, 8-15 per side
Rest 60s
Leg Raises, 20 reps
Rest 2 min.
Workout
50 Rounds for Time:
1 Push-Up
1 Burpee
1 Jumping Jack
1 Sit-Up
1 Deck Squat
1 Air Squat
Workout Of The Day
Workout
For time:
50/50 Elevated Single Leg Glute Bridge
40/40 Deficit Cossack Squats
30/30 Bulgarian Split Jumps
20/20 Pistol Squats
Accessory
AMRAP 10′
Max Wall Sit (seconds)
Workout Of The Day
A1) AMRAP 10′
3 – 6 – 9 – 12 – 15….
DB Devil’s Presses
One Arm DB Thrusters
Sit-Ups
4 Min Rest
A2) AMRAP 10′
8 V-Ups
8 Single Arm DB Overhead Lunges
8 Burpees over DB
4 Min Rest
A3) AMRAP 10′
10 Push-Ups
12 Russian Twists with DB/KB
7/7 Hang Clean and Jerks