Workout Of The Day

16. October 2020

Montag, 19.10.2020

Workout Of The Day

A)

Every 2:30 min x 5 Sets:

4-6/4-6 Front Rack Reverse Lunges

B)

For Time:

12 – 9 – 6 – 3

DB Box Steps Over 22,5kg/16kg
Burpee Box Jumps 60cm/50cm

Functional Bodybuilding

Squat Day FFR

A)

Every 2 min x 4 Sets:

4 Speed Back Squats @10X1 @60%

B)

Every 2 min x 4 Sets:

8 Alt. Reverse Front Rack Lunges

C)

2-3 Sets:

6/6 Lateral Goblet Box Step Ups @30X1

60s Rest

30-60s Weighted Marching Wall Sit

60s Rest

20/20s Star Side Plank 

90s Rest

10. October 2020

Sonntag, 18.10.2020

Workout Of The Day

A)

Back Squat

8 – 6 – 4 – 2

5 min Rest

Deadlift

8 – 6 – 4 – 2

B)

5 Sets:

30 Russian Kettlebell Swings 32/24kg

T.C.: 60s

60s Rest

10. October 2020

Samstag, 17.10.2020

Workout Of The Day


For Time:

9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Chest To Bar Pull Ups
Burpees To Bar

T.C.: 11 min

5 min Rest

3 Rounds For Time:

500/400m Row
15 Double DB Front Squats 2×22,5/16kg

T.C.: 11 min

Functional Bodybuilding

Squat Day FFR

A)

Every 2:30 x 4 Sets:

1 Squat Clean + 3 Front Squats @30X1

B)

3 Sets:

8-12/8-12 Overhead Reverse Lunges @30X1

60s Rest

6/6 Rear Foot Elevated Split Squats

directly into

16-18/16-18 Rear Foot Elevated Split Jumps

60s Rest

20 Alt. Single Leg Hip Lift Marches

90s Rest

C)

3 Sets:

10 Single Leg Ups
8 V Ups
6 Straddle V Ups
10s Pike Compression Hold

60s Rest

Pull Day East

A)

4 Sets:

6 Double Overhand Grip Deadlifts @2020

2 min Rest

B)

3 Sets:

6 Banded Deadstop Deadlifts @30X1

60s Rest

10 Pendlay Rows

60s Rest

10 V Ups
10 Flutter Kicks
10 Single Leg V Ups
10 Hollow Rocks

90s Rest

C)

3 Sets:

10 (Double KB Romanian Deadlift @30X1 + 1 Double KB Bent Over Row)

10. October 2020

Freitag, 16.10.2020

Workout Of The Day

Benchmark Day

A)

“The Chief”

5 Sets:

3 min AMRAP

3 Power Cleans 60/40kg
6 Push Ups
9 Air Squats

1 min Rest

B)

3 Sets:

30s Plank Hold

30s Rest

30s Arch Hold

30s Rest

10. October 2020

Donnerstag, 15.10.2020

Workout Of The Day

30 Sets (30s On/30s Off):

1) Sit Ups

2) Burpee Box Jumps 60/50cm

3) Alt. DB Snatches 22,5/16kg

Functional Bodybuilding

Pull Day FFR

A)

4 Sets:

6 Double Overhand Grip Deadlifts @2020

2 min Rest

B)

3 Sets:

6 Banded Deadstop Deadlifts @30X1

60s Rest

10 Pendlay Rows

60s Rest

10 V Ups
10 Flutter Kicks
10 Single Leg V Ups
10 Hollow Rocks

90s Rest

C)

3 Sets:

10 (Double KB Romanian Deadlift @30X1 + Double KB Bent Over Row)

10. October 2020

Mittwoch, 14.10.2020

Workout Of The Day

A)

Push Jerks

5 – 5 – 5 – 3 – 3 – 3

B)

3 Rounds For Time:

60 Alt. Lunges
15 Push Jerks 60/40kg

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