Workout Of The Day

20. May 2020

Mittwoch, 20.05.2020

Workout of the Day

A)

Every 90s x 5 Sets:

3 Hang Power Cleans

B)

“The Chief”

5 Sets:

3 min AMRAP

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

1 min Rest

Workout of Quarantine

A)

3 Sets:

5-8 Door Pull Ups/Table Rows @33X1

5-8 Chair Dips @33X1

6/6 Box Step Downs (3s down)

B)

2 Rounds For Time:

100 Air Squats
1 min Bottom Of Squat Hold
50 Push Ups
1 min Plank Hold
25 Tuck Ups
1 min Hollow Hold

19. May 2020

Dienstag, 19.05.2020

Workout of the Day

A)

Every 2 min x 5 Sets:

1 Power Clean + 3 Front Squats

B:

15 min AMRAP:

15/10 cal Row or Bike
12 Lateral Burpees Over The Bar
9 Front Squats 52,5/35kg – 35/25kg

Workout of Quarantine

A)

4 Sets:

Equipment

Bulgarian Split Squat x 8-10 Reps per Leg

1 min Rest

Single Leg Romanian Deadlift x 8-10 Reps per Leg

1 min Rest

No Equipment

4 Sets:

Bulgarian Split Squat x 8-10 Reps per Leg

1 min Rest

Jumping Lunges x 6/6 Reps as high as possible

1 min Rest

B)

Equipment

3-4 Sets:

5 min AMRAP

6/6 DB/KB Thrusters
6 Burpees

3 min Rest

No Equipment

3-4 Sets:

5 min AMRAP

12 Air Squats
6 Burpees

3 min Rest

18. May 2020

Montag, 18.05.2020

Workout of Quarantine

A)

3 Sets:

3 x 5s Towel Iso Floor Press
5 Plyo Push Ups

Max Time Posterior Chain Plank

90s Rest

B)

3 Sets:  

7 min AMRAP

20 Double Unders/30 Single Unders/15 Burpees
8/8 Pistols/16 Lunges
5/5 DB Push Presses/5 Handstand Push Ups/5 Pike Push Ups

2 min Rest

17. May 2020

Sonntag, 17.05.2020

Workout of Quarantine

Equipement

“Linda”

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Single Arm DB/KB Deadlifts
Single Arm DB/KB Floor Presses
Single Arm DB/KB Squat Cleans

No Equipment

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

V Ups x 2
Handstand Push Ups
Jumping Squats x 2

B)

3 Sets:

45s Handstand hold

Rest as needed

16. May 2020

Samstag, 16.05.2020

Workout of Quarantine

A)

5 Sets:

Back Widow x 10-15 Reps @1112

30s Rest

Reverse Superman Lift x 10 Reps @1113

90s Rest

 B)

10 Sets:

2 min AMRAP

20 Alt. Single Leg V Ups
10 No Push Up Burpees

Max Reps Jumping Lunges in remaining time

30s Rest

(Scored by number of lunges for each set)

15. May 2020

Freitag, 15.05.2020

Workout of Quarantine

“Benchmark Friday”

“Nick”

12 Rounds For Time:

20 Hang Squat Cleans/20 Air Squats
6 HSPU/Pike Push Ups

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