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Workout Of The Day

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Friday, Jan 21, 2022


Part A
EMOM 12
odd: 5 floor presses (3 sec. negativ)
even: 8 barbell bent over row


Part B
AMRAP 9
8 HR push ups
10 WBS (9/6kg)
12 DB Box step ups (1x 22,5/15kg, 61/51cm)


"Shoulder care"
3 rounds for quality
5 Y-T-Ws each
30 seconds rest
10/10 DB external rotations
30 seconds rest


Strength
16-14-12-10-8-8-8 reps
Back Squats

rest 2 min.


Lunges
3 sets of:
20 alt. Back rack lunges


Finisher
For time:
40 double DB Box step ups (61/51cm)


Thursday, Jan 20, 2022


Warm Up
Warm up for B

and

perform at 70% effort:
3 rounds:
60 sec. Jumping Jacks at easy pace
6 alt. DB snatches
4 burpee Box jump overs
rest as needed


"Open 21.2/17.1"
For time / reps:
•10 dumbbell snatches
•15 burpee box jump-overs
•20 dumbbell snatches
•15 burpee box jump-overs
•30 dumbbell snatches
•15 burpee box jump-overs
•40 dumbbell snatches
•15 burpee box jump-overs
•50 dumbbell snatches
•15 burpee box jump-overs

RX
22,5/15kg
61/51cm
scaled:
15/7,5kg
51 cm (step ups erlaubt)

55+:
RX
15/7,5kg
61/51 cm (step ups erlaubt)
scaled:
7,5/5kg
51 cm (step ups erlaubt)






Time cap: 20 minutes.


Wednesday, Jan 19, 2022


Part A
EMOM 12
odd: 2-3 strict HSPU (deficit if possible)
even: 3-5 incline australian pull ups


Part B
Climb a ladder in 12 min

2-4-6-8-10-...
HSPU
after each round perform
15 KB Swings (24/16kg)
15 airsquats


ENDURANCE
In 12 Minutes perform:

30-20-10
cal row
wbs (9/6kg)
in the remaining time max reps burpees over the rower


REST 2 min

in 12 minutes perform:

30-20-10
cal airbike
american KB swings (24/16kg)
in the remaining time max reps burpee pullups

REST 2 min

in 12 minutes perform:

30-20-10
box jump overs (60/50cm)
alt. OH lunges with a plate (15/10kg)
in the remaining time max reps burpee broad jumps (1m)


score: max reps


Tuesday, Jan 18, 2022


Part A
EMOM 12
odd: 5/5 single DB strict Press (seated)
even:3-5 strict T2B


Part B
AMRAP 10
9 T2B
15 WBS (9/6kg)
21 DUs


"Shoulder Care"
3 rounds for quality:
30 sec. reverse snow angels
30 sec. rest
30 sec. face pulls
30 sec. rest


Max Power
5/5/5/3/3/3/1/1/1
Front Squats
rest 2 min.


Accessory
EMOM 12
1: 10-15 single leg hip thrusts right (weighted)
2: 10-15 single leg hip thrusts left (weighted)
3: 10 DB stiffed leg deadlifts


Monday, Jan 17, 2022


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


Sunday, Jan 16, 2022


Part 1
AMRAP16
15 airsquats
10 situps
5 wall walks

every 2 min perform 5 burpees

REST 4 min
then:


Part 2
Every 2 min for 16 min

EVEN:
12/10 cal row
6-8 burpees over the rower
ODD:
12/10cal airbike
6-8 burpee box jump overs (60/50cm)


Saturday, Jan 15, 2022


Happy Birthday Kathi!!!
AMRAP 45
In Teams of 2 (i go you go)
1977m row or 5931m bike (switch every 250/750m)
1 deadlift each (100/70kg)
15 WBS each (9/6kg)
45 sit ups each


Friday, Jan 14, 2022


Part A
6 x 5 reps
strict press


Part B
AMRAP 10
21-18-15-12-9
Box Jumps (61/51cm)
KB swings (24/15kg)

in the remaining time:
max reps burpee to target


Part C "arm finisher"
3 rounds for quality:
30 sec. banded biceps curls
30 sec. rest
30 sec. banded OH triceps extensions
30 sec. rest


Tempo Back Squats
E2MOM x 4
2 Tempo Back Squats (5151)


Pause Back Squats
E2MOM x 4
2 Pause Back Squats (3 sec. pause)


Bulgarian Split Squats
6 rounds each leg
8 bulgarian split squats + 4 dynamic bulgarian split squats

rest 2 min.




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