Workout Of The Day

31. July 2020

Sonntag, 09.08.2020

Workout Of The Day

10 min AMRAP:

2 Toes To Bar
8 Dips

5 min Rest

10 min AMRAP:

15 Power Snatches 35/25kg
10 Burpees

31. July 2020

Samstag, 08.08.2020

Workout Of The Day

4 Rounds For Time:

20 Shoulder To Overheads
15 Front Squats
20 Box Jumps 60/50cm

Round 1: 50/35kg
Round 2: 60/40kg
Round 3: 70/50kg
Round 4: 80/55kg

Functional Bodybuilding

Pull Day FFR

A)

4 Sets:

Deadlift

Cluster Sets/1 Rep every 10s x 4

2 min Rest

B)

3 Sets:

6-8 Snatch Grip Deadlifts @2020

60s Rest

12-20 Gorilla Rows

60s Rest

12/12-15/15 Bent Over Lateral Raises

60s Rest

Pull Day East

A)

4 Sets:

Deadlift

Cluster Sets/1 Reps every 10s x 4

2 min Rest

B)

3 Sets:

6-8 Snatch Grip Deadlifts @2020

60s Rest

16-20 Gorilla Rows

60s Rest

12/12-15/15 Bent Over Lateral Raises

60s Rest

31. July 2020

Freitag, 07.08.2020

Workout Of The Day

“Benchmark Friday”

“Split Strict Nate”

10 min AMRAP:

2 Strict Ring Muscle Ups
8 Kettlebell Swings 32/24kg

5 min Rest

10 min AMRAP:

4 Strict Handstand Push Ups
8 Kettlebell Swings 32/24kg

31. July 2020

Donnerstag, 06.08.2020

Workout Of The Day

A)

Deadlift

3 – 3 – 3 – 3 – 3

B)

For Time:

21 DB Squat Clean 2×22,5/16kg
100 Double Unders
15 DB Squat Cleans 2×22,5/16kg
75 Double Unders
9 DB Squat Cleans 2×22,5/16kg
50 Double Unders

Functional Bodybuilding

Squat Day FFR

A)

4 Sets:

Alt. Frontrack Reverse Lunges

20 – 16 – 12 – 8

B)

3 Sets:

6/6-8/8 Cossack Squats With KB/DB In Goblet Hold @3011

90s Rest

10-16 Alt. Curtsy Squats With KB/DB In Goblet Hold

90s Rest

12-15 KB/DB Glute Bridges @20X2

90s Rest

Push Day East

A)

3 Sets:

Alt. Frontrack Reverse Lunges

16 – 12 – 8

60s Rest

Strict Press

5 – 4 – 3

90s Rest

B)

3 Sets:

Max Reps Diamond Push Ups (advanced: 3sec down)

60s Rest

12-16 Alt. KB Push Presses

60s Rest

5-10 Right Arm Hollow Body KB Presses

directly into 5 Right Arm KB Turkish Sit Ups

60s Rest

5-10 Left Arm Hollow Body KB Presses

directly into 5 Left Arm KB Turkish Sit Ups

60s Rest

31. July 2020

Mittwoch, 05.08.2020

Workout Of The Day

A)

Every 2 min x 4 Sets:

2 Weighted Strict Chin Ups

3-4 Rest

Every 2 min x 4 Sets:

6-8 Pike Handstand Push Ups @30X1

B)

12 min AMRAP:

5 Box Wall Walks + 2/2 Shoulder Taps
15 Hollow Rocks
15 Arch Rocks

31. July 2020

Dienstag, 04.08.2020

Workout Of The Day

In Teams of 2

30 min AMRAP:

15 Push Ups
20 Sit Ups
25 Alt. DB Snatches 22,5/16kg
30 Air Squats

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