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WORKOUT OF THE DAY

1.5.18

30/4/2018

 
Dynamic Effort Upper Body Day

Strength: 
-Bench Press with Straight Bar @40% + Doubled Micro Mini (under 100kg max) or Mini Bands - 9x3  (3 sets wide, 3 sets middle, 3 sets close)
-Bench Press Straight Weight Top Set, 8 reps, Close grip
Accessory:
- Bent Over Barbell Rows - 3x10
Core/Abs:
- Standing Banded Oblique Twists - 3x25 per Side

WOD:
AMRAP 8 min:
30 double unders
20 toes to bar
10 ground to overhead anyway 60/43kg

1. Mai: Zusätzliches Training

29/4/2018

 
Da am nächsten Dienstag (1. Mai) bereits alle Trainings ausgebucht sind, bieten wir um 16.30 Uhr eine zusätzliche Klasse an! Einschreiben ab sofort möglich...
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30.4.18

29/4/2018

 
Max Effort Lower Body Day

Strength: 
- Front Squat with Straight Bar + 25% Hanging Chains - 1RM
- Speed Pulls: Sumo Deadlift @50% + 30% Band Tension - 10x2
Accessory:
- Stationary (lunge position) Good Morning - Work up to max band tension from FRONT for 8 reps per leg
Core/Abs:
- DB Situps 8RM

WOD:
For time:
400m run
40 Double unders
40 cal. row/bike
40 Alternating pistols
TC 10 min

28.4.18

27/4/2018

 
January „WISH BOX WOD“ from Reto:
​

For time:
2000m run
100 Clean 43/30kg
200 Double unders

27.4.18

26/4/2018

 
Max Effort Upper Body Day
Strength: 
-Behind the Neck Jerk + Pause Jerk + Jerk find your max
Accessory:
-Flat DB Tate Presses 3x12
-DB Shrugs (head down, pull shoulders Back) - 3x20
Core/Abs:
-Strict Toes to Bar with Med Ball btw feet - 45 reps total

WOD:
AMRAP 5 min:
-15 bastards
-15 power clean 50/35kg
rest 2 min.
AMRAP 5 min:
-15 double unders
-15 shoulder to overhead anyway 50/35kg

26.4.18

25/4/2018

 
Dynamic Effort Lower Body Day
Strength: 
-Back Squat @55% + 25% Hanging Chains, No Box - 10x2
-Squat Straight Weight Top Set 8 reps (+5kg from last week)
Accessory:
-Straight Bar Arch Back Good Morning to Full Extension (top), Max Band Tension from Front - 3x15
Core/Abs:
-Heavy Banded Standing Static Hold in Ab/Crunch Position - 2 Sets: 45 sec Middle, 30 Seconds Per Side (Obliques)

WOD:
Benchmark Day:
"Isabel"
For time:
30 Snatch 61/43 kg
Time cap 8 min

​

25.4.18

24/4/2018

 
3 rounds for time:
30 Air Squats, then run 200m
Rest
20 Pushups, then run 400m
Rest
10 strict Pullups, then run 600m
Rest
​

Rest for exact amount of time required to complete previous running interval

​

24.4.18

23/4/2018

 
Dynamic Effort Upper Body Day
Strength: 
-Floor Press @70% - 9x3
(3 sets Close Grip, 3 Sets Middle Grip, 3 Sets Wide Grip)
-Bench Press Straight Weight Top Set
Accessory:
-Wide grip banded inverted row 3x10
Core/Abs:
-Side bends wit DB 3x20

WOD:
10 Min AMRAP 
12 DB Hang Clean and Jerk 
8 Strict Ring Dips 
5 min rest 
800m run all out

23.4.18

22/4/2018

 
Max Effort Lower Body Day
Strength: 
-Overhead squat max
Speed Pulls:
-Conventional Deadlift @50% + 25-30% Band Tension - 12x1
Accessory:
-Glute Ham Raises - 3x Max Reps
Core/Abs:
-Sit Ups Against Max Band - 4x15

WOD: 
3 rounds for time
12 Deadlift 70/45kg
9 Hang Clean 70/45kg
6 Push Press 70/45kg
50 Double unders
20m heavy sand bag carry

​

21.4.18

20/4/2018

 
Team WOD
3 players, partition work as desired
For time:
Run 400m (entire team)
150 Box jumps (20 inch)
105 Handrelease Pushups 
75 DB Push press (2x22,5/15kg)
105 Air Squats
150 Overhead walking lunge steps (20/15kg plate)
Run 400m (entire team)
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