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Workout Of The Day

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Tuesday, Sep 21, 2021


Part A
EMOM 6
3-5 strict Pull ups

then

EMOM 6
3-5 strict ring dips


Part B
8 rounds for time:
10 Pull ups
10 push ups
10 box jumps (61/51cm)

TC. 15 min.


Shoulder Power
E2MOM x 6 rounds:
3 strict Press


bullet proof shoulder
EMOM 15
1: 10 powell raisers in side plank right
2: 10 powell raisers in side plank left
3: 10 Lu raises


Monday, Sep 20, 2021


Part A
EMOM 15
1: 12 bulgarian split squats right
2: 12 bulgarian split squats left
3: 6 barbell glute bridges


Part B
AMRAP 12

8 alt. single DB devil press (22,5/15kg)
14 goblet squats (22,5/15kg)
20 Situps


Sunday, Sep 19, 2021


For time - In teams of 2
00:00-15:00

30-20-10
cal row
1 arm DB Thruster (22,5/15kg)

rest until 15:00

15:00-30:00

30-20-10
cal airbike
american KB Swings (24/16kg)

rest until 30:00

30:00-45:00

30-20-10
cal ski erg
1 arm DB OH lunges (22.5/15kg)



Partner A: starts with 30 cal row while
Partner B: starts with 30 1-arm-DB-Thruster; then switch
and
Partner B performs 30 cal row while
Partner A performs 30 1-arm-DB-Thurster

proceed with these scheme for the rest of the workout


Saturday, Sep 18, 2021


Part A
Take 10 minutes to work up to 70% of 1 RM
deadlift

then

Every 30 sec. for 10 sets:
1 deadlift @ 70% 1RM


Part B
For Time:

25-20-15-10-5
Burpees
5-10-15-20-25
WBS (9/6kg)

TC.12 min.


Friday, Sep 17, 2021


Part A
EMOM 4
20-30 sec. Hand Stand hold
then
EMOM 4
10-16 Handstand Marching
then
EMOM 4
2-4 strict HSPU


Part B
For time:
20-16-12-8-4
alt. DB Snatches
HSPU

TC. 12 min.


Test Back Squat
Find your 1 RM in 20 minutes:
Back Squat


Accessory
EMOM 12
1: 6/6 KB or DB Front Rack lunges
2: 6 pause goblet Squats (3 sec.)
3: 8 Med Ball Hamstring Curls


Thursday, Sep 16, 2021


Part A
Practice rope climbs for 15 min.

Part B
EMOM 18
1: 10/8 cal row
2: 6 Toes to rings
3: 10/8 cal bike
4: 1-2 rope climbs
5: 10/8 cal ski erg
6: rest


Wednesday, Sep 15, 2021


Part A
EMOM 10
1-2 Push Jerk


Part B
AMRAP 12
6/6 DB STOH (22,5/15kg)
12 T2B
18 KB Swings (24/16kg)


EMOM40
1: 12/10 cal Airbike
2: 6 burpee box jump over (61751cm)
3: 12/10 cal row
4: 8 v-ups


Tuesday, Sep 14, 2021


Part A
E2MOM x 6
4 Back Squats


Part B
5 rounds for time:
10 pull ups
15 push ups
20 WBS (9/6kg)

TC. 20 min


Test
Find your 1 RM in 20 min.
Front Squats


Accessory
EMOM 12
1: 10 bulgarian Split Squats right
2: 10 bulgarian Split Squats left
3: 20 sliding cossak squats


Monday, Sep 13, 2021


Part A
Every 90 sec. for 8 sets:
1 Clean Pull + 1 Power Clean


Part B
2 x AMRAP 5
12 Deadlifts (60/40kg)
9 (Box Jumps (61/51cm)
6 Power Cleans (60/40kg)

rest 2 min. between AMRAPs




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