
Mittwoch, 15.06.22
WORKOUT OF THE DAY
A. 5 Sets
3 Squat Clean and Strict Press
B. 5 Rounds for Time
12 Hang Power Clean and Jerks (35/52,5 kg)
9 Thrusters
6 Power Snatches
TimeCAP: 14 Minutes
WORKOUT OF THE DAY
A. 5 Sets
3 Squat Clean and Strict Press
B. 5 Rounds for Time
12 Hang Power Clean and Jerks (35/52,5 kg)
9 Thrusters
6 Power Snatches
TimeCAP: 14 Minutes
WORKOUT OF THE DAY
3 Rounds for Reps:
2:00 Rope Climbs
1:00 Weighted sit-ups (5/10 kg)
1:00 Echo/Assault bike
– Rest 1:00
Accumulate:
50 weighted dips
– Use a dumbbell or medicine ball to add load to the dips.
– Perform the dips on the rings or static straight bars.
WORKOUT OF THE DAY
A. Every 2:30, For load:
Overhead lunges
6-6-6
Front-rack lunges
8-8-8
Back-rack lunges
10-10-10
B. AMRAP 8
5-10-15-20, etc.
unbr. Wall-ball shots @14/20lb.
WORKOUT OF THE DAY
A. AMRAP 15
3-6-9-12, etc.
Toes-to-bars
Box jumps (51/61 cm)
Calorie bike/row/ski
– Continue adding 3 reps to each movement until time expires.
B. 4 Sets
3 Weighted Strict Pull-ups
4 Wide-grip Strict Pull-ups
5 Strict Pull-ups
TEAMWORKOUT & BBQ
WORKOUT OF THE DAY
A. EMOM 8
1 Power Snatch
1 Snatch Push Press
2 Sots Presses
B. 2018 REGIONAL WORKOUT 4
2 Rounds for Time:
10 Snatches (55/80 kg)
12 Bar-facing Burpees
Then, 2 Rounds for time
10 Snatches (35/52,5 kg)
12 Bar-facing Burpees
Time CAP: 13 Minutes
WORKOUT OF THE DAY
A. 8 Sets for Load:
2 Thrusters
B. 6 Sets:
1:20 total distance on any machine
– Rest :40 between Sets.
Aim for consistency across all sets.
– Your score is the total distance accumulated across the 6 sets.
WORKOUT OF THE DAY
A.Strength (ca. 15minuten)
4 Sets:
8 KB Bulgarian Split Squats each side
15 KB Hip Thrust
– rest 60sec.-
B. 5 Rounds for Time:
40 Double-Unders
30 Box Step-ups (51/61 cm)
20 KB Swings (16/24 kg)
Time CAP: 18 Minutes
WORKOUT OF THE DAY
A. Optional
3- 5 Sets for height:
3 Box Jumps
– Rest as needed between sets.
B1. AMRAP 12:
9/12-cal. Row
24 Sit-ups
– Rest 3-5 Min –
B2. AMRAP 12:
9/12cal Assault Bike
8 Burpee Box Jumps (50/60cm)