Workouts


Workout of the Day


März 2019


Mo 11.03.2019

 

Coming Soon...



So 10.03.2019

 

Rest Day



Sa 09.03.2019

 

Tabata

 

DB Snatch & Push-ups

 

DB Lunges

 

Dips & HSPU

 

Russian Twist

 

DB Box Step up



Fr 08.03.2019

 

Skill/Strength

Ring Muscle-ups

 

WOD

10' EMOM

ODD: 7 Ring Muscle-ups

EVEN: 10 Sandbag Clean

 

10' EMOM

ODD: 7 Bar Muscle-ups

EVEN: 15/10 cal. Cardio

 



Do 07.03.2019

 

Skill/Strength

5x 3 Shoulder Press, every 90 Sec.

 

WOD

8' AMRAP

3-6-9-12-15...

Clean & Jerk | Burpees over Bar

3' Rest

 

6' AMRAP

3-6-9-12-15...

Clean & Jerk | Burpees over Bar

3' Rest

 

4' AMRAP

3-6-9-12-15...

Clean & Jerk | Burpees over Bar



Mi 06.03.2019

 

Skill/Strength

4 Sets max. Rep. negative Pull-ups

 

WOD

10' AMRAP

5 Deadlift & 5 Bench Press

 

8' AMRAP

8 Deadlift & 8 Bench Press



Di 05.03.2019

 

Find max. within 15' for this Complex

1 Power Snatch, 1 OHS, 1 Squat Snatch

 

10' EMOM

5 Back Squat



Mo 04.03.2019

 

WOD

20 cal. Cardio & 20 KB Swing

20 cal. Cardio & 20 OHS

20 cal. Cardio & 20 Burpees

20 cal. Cardio & 20 Chest to Bar pull-ups

20 Box Jumps & 20 cal. Cardio

20 DB Squat Clean & 20 cal. Cardio

 

30' Time Cap.



So 03.03.2019

 

Rest Day



Sa 02.03.2019

 

Tabata

DB Clean & Jerk

 

DB Row (Double)

 

Evil Press

 

BB Lunges



Fr 01.03.2019

 

Running Drills

 

3 Rounds of

1600 m run

3' Rest between Rounds