Workout Of The Day

20. April 2021

Dienstag, 20.04.2021

Workout Of The Day

A) Every 90s x 12 (18min)

1) 8-12/side Single Arm Glute Bridge Floor Press
2) 8-12/side Single Arm Rotational Row
3) 8-12/side Goblet Bulgarian Split Squats

B) 4 Sets

AMRAP 3′

10 Burpees
20 Alternating Step-Ups
10 Burpees

AMRAP Jumping Squats
90s Rest

19. April 2021

Montag, 19.04.2021

Workout Of The Day

Workout

AMRAP 10′

50 Sit-Ups 
then AMRAP
6/6 DB Burpee / 12 Burpees
4/4 DB Hang Snatch  / 8 Jumping Squats
2/ 2 DB Devil’s Press / 4 BW Man Maker

3-5 Min Rest

AMRAP 10′

50 Push-Ups
then AMRAP
6/6 Windshield Wipers
6/6 DB Step-Ups
6/6 One Arm Swings / Jumping Lunges

Strength

3 Rounds

6/6 Seated DB Press / 6-10 Push-Ups
10 DB Cyclist Squat / 6/6 Bulgarian Split Squats
8/8 DB Death March / 8/8 Single Leg Deadlifts
10-12 DB Plank Drag Through / 10 Hollow Hold into Arch Hold

19. April 2021

Montag, 19.04.2021

Functional Bodybuilding

A) 3 Sets
Max Reps Single Arm DB Suitcase Curtsy Squats Left
20X0
30s Rest
Max Reps Single Arm DB Suitcase Curtsy Squats Left
20X0
60s Rest 
20 Alt. Cossack Squats 22X1
60s Rest

B) 4 Sets
Max Reps Split Clean to Press Left
Max Reps Split Clean to Press Right
60s Rest
Max Reps Push-Ups 20X2
90s Rest

C) 3 Sets
Max Copenhagen Side Plank Left
30s Rest
Max Copenhagen Side Plank Right
30s Rest
Max Reps Turkish Sit-Ups
60s Rest
Max Bottom Position Push-Up Hold
90s Rest

18. April 2021

Sonntag, 18.04.2021

Workout Of The Day

Intervalle 6 Sets (36 Min)

:30s DB C+J links / No Push-Up Burpees
:30s Rest
:30s DB C+J rechts / Box Step-Ups
:30s Rest
:30s Goblet Squat / Jumping Squats
:30s Rest
:30s Burpee (over object)
:30s Rest
:30s Side Plank links
:30s Rest
:30s Side Plank rechts
:30s Rest 

17. April 2021

Samstag, 17.04.2021

Workout Of The Day

For Time

27-24-21-18-15-12-9-6-3

Swings/ Push-Ups
*3 Wallwalks after each Set

For Quality

20-18-16-14-12

Alt. Front Foot Elevated Reverse lunges 30X1
Split Stance RDL 30X1
*30s Plank Hold after each Round

16. April 2021

Freitag, 16.04.2021

Workout Of The Day

Workout

“Oscar”

AMRAP 23′

9 Devil Presses per side / 18 Burpees
20 Alt. (DB) Lunges
9 DB Push Presses per side / 9 Push-Ups + Shoulder Taps
20 Sit-Ups

Accessory

EMOM 8′

1) 20 Alt. V-Ups
2) 20 V-Ups (Füße ablegen verboten!)
3) 40s Hollow Hold
4) Rest