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WORKOUT OF THE DAY

1.11.17

31/10/2017

 
10-20-30 reps of:
- OH Squats 30/20kg
- Handstand pushups
- Alt. step back Lunges 30/20kg
- Pullups

Core work:
2 Rds of 
30" side plank left
30" russian twist
30" side plank right
30" hollow hold
30" rest

31.10.17

30/10/2017

 
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Halloween WOD - Verkleidung erwünscht!!!
“The Great Pumpkin”
Teams of 4, 20 min AMRAP
- 20m Walking Lunge with “Pumpkin” Overhead*
- 100 Hammer Strikes per Team
- 100 Goblet Squats with Pumpkin
- 20m Walking Lunge with Pumpkin
- 100 Wall Balls
- 100 Slam Balls
- 100 Partner “Pumpkin” Sit-ups**
- 40m Team Prowler Push(es)***

Notes:
* Everyone carries a “pumpkin” —  either a Medicine Ball (20#/14#), a Slam Ball, or an actual pumpkin

The pumpkin may not touch the ground, or be used for wall balls or slam balls.
** Pumpkin Sit-ups: partners sit with feet touching.  One holds ball overhead while performing a sit-up, tapping ball on ground above the head, then comes up and passes the ball to the other partner who performs the same movement.
*** Team Prowler Push(es) = every teammates must ride once on the prowler down and back. The number of teammates who ride at one time and the number of teammates who push the prowler is up to the team.

30.10.17

29/10/2017

 
Repeat for 15 minutes:
20 seconds of pullups
20 seconds of situps
20 seconds of squats

Body Armor
3 Sets, not for time:
100 Meter Double KB Front Rack Carry
20 Close Grip Dumbbell Floor Presses 
30 Low Banded Rows (Video)

REMINDER
Morgen ist Halloween Team WOD - Verkleidung erwünscht!!! 

28.10.17

27/10/2017

 
In teams of 3 for time:
„Deck of Cards“
Take a deck of cards, shuffle. Face cards are 10, Aces are 11, numbered cards as valued.
​Flip each card and perform the movement and the number of reps specified. 

Hearts (Herz) - Pushups
Diamonds (Ecken) - Pullups
Spades (Schaufel) - Situps
Clubs (Kreuz) - Squats
Jokers - Run 800m
TC 36 min

Rotate with taking the card on top. All team members do the same exercise.
REMINDER
​Dienstag 31.10.: Halloween Team WOD - Verkleidung erwünscht!!! ​

27.10.17

26/10/2017

 
Gymnastics:
- 7 min Handstand practice
- Kipping Swings (bar/rings)

With a continuously running clock for 20 min:
1 Handstand pushup the 1. minute
2 Pullups the 2. minute
3 Handstand push-ups the 3. minute
4
Pullups the 4. minute
​continuing in this pattern as long as you are able.
If your pace falls behind the count, continue to alternate exercises while recording reps for a total of 20 minutes.
REMINDER
​Dienstag 31.10.: Halloween Team WOD - Verkleidung erwünscht!!! 

26.10.17

25/10/2017

 
4x10 One leg 2 KB Deadlift

EMOM 10 min
4 alt DB Snatch

Hero WOD: „GI Jane“

100 burpee-pullups for time
TC 13min

25.10.17

24/10/2017

 
7 rounds for time of:
10 One legged squats, alternating
12 Ring dips
15 T2B

24.10.17

23/10/2017

 
5 Rounds for time of
9 Thrusters 43/30kg
9 Pull-ups

Rest 5 min

3 Rounds for time of
15 Wallballs
15 Push Jerk 43/30kg

Mobility work:
- Couch Stretch
- Adductors with KB
- Glutes with ball

23.10.17

22/10/2017

 
E2MOM for 20min
hang squat clean + squat clean
Build to 70% 1RM the first 10 minutes then hold it across.

Additional work:
3 sets of 1-arm overhead walking lunges, 10m then switch arm on the way back

21.10.17

20/10/2017

 
Sumo Deadlift
5-4-3-2-1-2-3-4-5

For time:
50 Sit-ups

50 Double-unders
50 Sit-ups
50 m Walking Lunges
50 Sit-ups
50 Burpees
50 Sit-ups
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