Workout Of The Day

31. July 2020

Montag, 03.08.2020

Workout Of The Day

A)

Every 90s x 8 Sets:

2 Hang Squat Cleans

B)

For Time:

25 Burpees
50 Thrusters 20/15kg
800m Run/1000m Row/60 cal Air Bike

Functional Bodybuilding

Push Day FFR

A)

Every 2:30 min x 5 Sets:

Strict Press

5 – 4 – 4 – 3 – 3

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

27. July 2020

Sonntag, 02.08.2020

Workout Of The Day

For Time:

50/35 cal Row/Air Bike
40 Toes To Bar
50 Wall Ball Shots 9/6kg

T.C.: 10 min

5 min Rest

For Time:

50/35 cal Row/Air Bike
40 Sit Ups
50 Medball Cleans 9/6kg

T.C.: 10 min

27. July 2020

Samstag, 01.08.2020

Workout Of The Day

A)

15 min AMRAP:

8 Push Ups
10 Box Jumps 60/50cm
12 Alt. DB Hang Power Snatches 22,5/16kg

B)

4 Sets:

10/10-12/12 DB Bent Over Row

1 min Rest

Functional Bodybuilding

Squat Day FFR

A)

4 Sets:

6-8 Front Squats @13X1

B)

3 Sets:

6/6-10/10 Single Arm KB Drop Lunges To Knee Lifts

90s Rest

30-60s Double KB Front Rack Wall Sit

90s Rest

6/6-8/8 Lateral (Weighted) Box Step Downs @3011

90s Rest

Push Day East

A)

3 Sets:

6/6-10/10 Single Arm KB Drop Lunges to Knee Lifts

90s Rest

3-5 Strict HSPU/(Deficit) Negative HSPU @30X0

B)

3 Sets:

12-16 Seated Alt. DB Presses

60s Rest

30/30m Single Arm KB Front Rack Carry

60s Rest

10-15 Standing Triceps Push Backs

60s Rest

27. July 2020

Freitag, 31.07.2020

Workout Of The Day

“Benchmark Friday”

A)

“DT”

5 Rounds For Time:

12 Deadlifts 70/50kg
9 Hang Power Cleans 70/50kg
6 Push Jerks 70/50kg

B)

3 min Plank Hold (accumulated)

24. July 2020

Donnerstag, 30.07.2020

Workout Of The Day

A)

Back Squat

6 – 6 – 6 – 6 – 6

5 min Rest

Strict Press

3 – 3 – 3 – 3 – 3

B)

For Time:

1200m Run/1500m Row

Functional Bodybuilding

Push Day FFR

A)

Every 2:30 min x 4 Sets:

4 Tempo Floor Presses @32X1

B)

3 Sets:

3-5 HSPU/(Deficit) Negativ HSPU

60s Rest

12-16 Seated Alt. DB Presses

60s Rest

30/30m Single Arm KB Front Rack Carry

60s Rest

10-15 Standing Triceps Push Backs

60s Rest

24. July 2020

Mittwoch, 29.07.2020

Workout Of The Day

4 Sets:

20 Kettlebell Swings 24/16kg
20/15 cal Row/Air Bike
20 Burpees

3 min Rest

Functional Bodybuilding

Pull Day East

A)

Every 2:30 min x 4 Sets:

5 Segmented Clean (Deficit) Deadlifts

B)

3 Sets:

6/6 DB Cross Body Single Leg Romanian Deadlifts @3111

60s Rest

6-8 L Sit (C2B) Chin Ups/Negative L Sit (C2B) Chin Ups

60s Rest

12/12-15/15 Side Plank Powell Raises

60s Rest

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