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Workout Of The Day

Hier findest du unsere Workouts nach Tagen sortiert. So kannst du dir schon vorab ansehen, was dich in unseren Stunden erwartet! Du findest unsere Workouts ab sofort auch in der SugarWOD App (iOS / Android) und mittels “WODs” Button links unten auf unserer Homepage.

Tuesday, Jul 27, 2021


Part A
EMOM15

1: 3/3 weighted pistols
2: 20" L-Sit hang
3: 30" nose to wall HS hold


Part B
for time (TC: 15 min)

200 m run
3 rounds of "MARY" *)

200m run
2 rounds of "MARY" *)

200m run
1 round of "MARY" *)


*)
1 round of Mary =
5 HSPU
10 pistols
15 pull ups


Pull up
E2MOM x 6
6-8 banded Tempo Pull ups (3131)


DB row
E2MOM x 6
6/6 Three Point DB row


Biceps Curls
E2MOM x 4
12 Hammer Curls


Monday, Jul 26, 2021


Part A
EMOM 10
1 Power Snatch + 1 OH Squat


Part B
5 rounds for time:
5 Power Snatches
10 alt. OH lunges
50 DUs (100 SUs)

TC. 15 min.

(use same weight)


Sunday, Jul 25, 2021


In teams of 3
60 Burpee Box jump over (B: plank/C: rest)
60 toes to bar (B: plate OH hold/C: rest)
60 wbs (B: wall ball bear hug hold/C: rest)
1200 m run (together)
66 cal row (B: Plank/C: rest)
66 burpees (B: plate OH hold/C: rest)
66 american kb swings (B: KB hold/C: rest)
800m run togehter

TC 40 min


Saturday, Jul 24, 2021


Part A
EMOM 14
odd: 5/5 seated single DB strict press
even: 4-6 strict T2B


Row/bike/WB burner
3 rounds 40"on/20"off
max. cal row

rest 1 min.

3 rounds 40"on/20"off
max. cal bike

rest 1 min.

3 rounds 40"on/20"off
max. WBS


Friday, Jul 23, 2021


Part A
EMOM 12
1 Power Clean + 1 Front Squat


Part B
3 x AMRAP 3
3 Power Cleans
6 Push ups
9 Air Squats

1 min. rest


Strength Pull up
E2MOM x 6
8-12 Box Pull ups


Lat Burner
5 sets
12 wide grip australian Pull ups with feet elevated
into
max reps wide grip australian pull ups
into
12 Banded Dante Rows

rest 2 min.


Thursday, Jul 22, 2021


Part A1
EMOM x 4
3-5 strict pull ups (weighted if possible)


Part A2
EMOM x 4
2-3 negativ Pull ups (5 seconds)


Part A3
EMOM x 4
3-5 chin ups


Part B
3 rounds for time:
18 Burpees
12 alt. DB Snatches
9/9 single arm DB Thrusters

TC. 12 min.


Wednesday, Jul 21, 2021


Part A1
Every 90 sec. x 5 sets
3 strict Press


Part A2
Every 90 sec. x 4 sets
3 Push Press


Part B
5 rounds for time:
15 Box Jumps
12 STOH
9 T2B

TC. 15 min.


40" on/20" off for max reps - 40 min
1: cal row
2: double DB STOH
3: cal airbike
4: double DB front rack lunges
5: burpee pullups

(log total reps each round)


Tuesday, Jul 20, 2021


Part A
5/5/5/3/3/3
deadlift


Part B
AMRAP 9
9 Pull ups
15 KB Swings
21 Sit ups


Pull up
E2MOM x 5
5 negativ Pull ups (3 sec.)


bent over row
12/10/8/6/6
barbell bent over underhand row


Finisher
1 set
100 banded hammer curls
100 banded triceps extension




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