Workouts of the Day

Freitag, 25.10.2019

Open Workout 20.3

Donnerstag, 24.10.2019

A

 

Every 3 minutes, for 18 minutes (6 sets) of:

 

Back Squat

*Set 1 – 5 reps @ 65%

*Set 2 – 4 reps @ 75%

*Set 3 – 3 reps @ 80%

*Set 4 – 2 reps @ 85%

*Set 5 – 1 rep @ 90%

*Set 6 – 10 reps @ 70-80%

 


 

B

 

Every 3 minutes, for 15 minutes (5 sets) of:

 

12 Burpee Box Jump-Overs (24″/20″)

20 Meter Walking Lunges with KB/DB Farmer’s Carry (24/16 kg)

 


 

Weightlifting

 

Snatch

 

Every 2 minutes for 20 minutes do one complex:

 

1 Power Snatch + 1 Touch and go Snatch + 1 Hang Snatch

 

Maintain a proper starting position during the touch and go, if you lack with that one, perform a “normal” snatch.

Mittwoch, 23.10.2019

A

 

Every 2:30, for 15 minutes (6 sets) of:

 

3-Position Snatch

(high hang, mid-thigh, from the floor)

 

Rest as needed

 

Goal is perfect mechanics. Do not exceed a load in which you can maintain perfect mechanics.

 


 

B

 

For time:

 

40/30 Calories of Assault Bike (or Rowing)

30 Power Snatches (52 / 35 kg)

20 Toes to Bar

Dienstag, 22.10.2019

In teams of two, complete as many rounds and reps as possible in 30 minutes of:

 

5 Strict Pull-Ups (Partner A)

10 Push-Ups (Partner A)

15 Air Squats (Partner A)

5 Strict Pull-Ups (Partner B)

10 Push-Ups (Partner B)

15 Air Squats (Partner B)

5 Strict Pull-Ups (Partner A)

10 Push-Ups (Partner A)

15 Air Squats (Partner A)

5 Strict Pull-Ups (Partner B)

10 Push-Ups (Partner B)

15 Air Squats (Partner B)

400 Meter Run (Together)

 


 

Weightlifting

 

Snatch

 

Every 75% sec. for 20 minutes do 2 Snatch Balance + 1 Hang Snatch

Montag, 21.10.2019

For time:

 

50 Kettlebell Swings (24/16 kg)

40 Walking Lunges with Farmer’s Carry (24/16 kg KB/DBs)

30 Burpees

20 Dumbbell or Kettlebell Thrusters (24/16 kg)

10 Bar Muscle-Ups

20 Dumbbell or Kettlebell Thrusters

30 Burpees

40 Walking Lunges with Farmer’s Carry

50 Kettlebell Swings

Sonntag, 20.10.2019

Sunday Funday mit Monika

 

Strenght:

 

4 rounds:

 

8-12 seated DB Shoulder Press

8-12 single Arm DB rows

 

Workout:

 

Lynne

 

5 rounds for max reps:

 

Benchpress @bodyweight

Kipping pull ups

 

One set every 90sec. Scale weight on the bench press in order to be able to perform at least 5 reps each round.

 

Score: Total amount of reps

 

Accessory 1:

 

3 rounds:

 

10 Bent-over rows

20sec Ring Support Hold

30 Pull aparts

40sec Weighted Plank hold

 

Accessory 2:

 

3’ of Handstand hold

 

Everytime you break, perform 10-V-ups

Samstag, 19.10.2019

A

 

Every 2 minutes, for 18 minutes (3 sets):

 

Station 1 – Muscle-Ups x Max Reps in 45 seconds

(Or 60-90 seconds of muscle-up skill progressions)

 

Station 2 – Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

 

Station 3 – L-Sit Hold x 45 seconds accumulated time

 


 

B

 

Against a 12-minute running clock…

 

Row 1500/1300 Meters

 

immediately followed by as many rounds and reps as possible of:

 

12 Push Press (42/30 kg)

12 Toes to Bar

Freitag, 18.10.2019

Open Workout 20.2