Archiv der Kategorie: Workout Of The Day

Sonntag, 9. Mai 2021




Welcome back in the box! Let’s work! 

Stay strong and healthy

#strongertogether

WORK OUT
 

4 Rounds for time of:

  • 20/15 cal AB
  • 15 KB Swings 32/24
  • 10 Burpees

Samstag, 8. Mai 2021




Welcome back in the box! Let’s work! 

Stay strong and healthy

#strongertogether

WORK OUT
 

25′ AMRAP in Teams of 2:

  • 300 Double Unders
  • 15 Bar Muscle Up
  • 30 Overhead Squat 60/40kg

Donnerstag, 6. Mai 2021




Welcome back in the box! Let’s work! 

Stay strong and healthy

#strongertogether

WORK OUT
 

3 rounds for time of:

  • 50 walking lunges
  • 7 muscle-ups
  • 25 KB Swings 32/24kg

Mittwoch, 5. Mai 2021




Welcome back in the box! Let’s work! 

Stay strong and healthy

#strongertogether




 

WORK OUT

3 Rounds for time of:

  • 21 Wallball Shots, 20/14
  • 15 Chest-to-bar Pull-ups
  • 9 Clean & Jerks 60/40

Lockdown 2.0 – Wednesday 24th March 2021





While all our gyms are closed, we keep you moving ! 

Stay strong and healthy

#strongertogether

 

HOME/OUTDOOR WOD

AMRAP 30’

60 Jumping Jacks
50 Mountain Climbers
40 DB/KB Ground to overhead
30 Abmat Sit-ups
20 DB/KB Russian Swings
10 Burpees over DB/KB


Outdoor :

400m Run
40 DB/KB Ground to overhead
30 Abmat Sit-ups
20 DB/KB Russian Swings
10 Burpee to Plate

 
 

OUTDOOR POWERLIFTING 

A. Deadlift: 4-5 sets up to heavy 3
B1. KB/DB shoulder press: 4x 8-12/s
B2. Dips (box): 5 x 8

[Rest 1-2 min before between B1. and B2.]

OUTDOOR OLYMPIC WEIGHTLIFTING

A. Muscle Snatch 5 x 5 @ 20-40% E90s
B. Overhead Squat 5 x 5 @ 50%+ E90s
C1. Shoulder Press 4 x 12 @ AHAFA Rest 1min before C2.
C2. KB Row 4 x 12 @ AHAFA Rest 1min before C1.

Lockdown 2.0 – Tuesday 23th March 2021





While all our gyms are closed, we keep you moving ! 

Stay strong and healthy

#strongertogether

 

HOME/OUTDOOR WOD

WOD :

AMRAP 12’

12 DB/KB Hang Cluster
40 DU’s

 

OUTDOOR POWERLIFTING 

A. Bench Press: 10, 8, 6, 4, 4+
B1. goblet bulgarian split squat: 4x 8-12/s
B2. db KB/DB bent over row: 4x 8-12

[Rest 1-2 min before between B1. and B2.]

OUTDOOR OLYMPIC WEIGHTLIFTING

A. (Squat) Clean & Jerk 4-6 x 3 @ 60%+ E90s
B. Power Snatch 8-10 x 1 @ 50%+ E60s
C. Back Squat 4 x 4 @ 70%+ E3MOM

Lockdown 2.0 – Monday 22th March 2021





While all our gyms are closed, we keep you moving ! 

Stay strong and healthy

#strongertogether

 

HOME/OUTDOOR WOD

4 Rds for Time (T.C. 14’)

32 DU’s (Home : Lateral Jumps)
14 DB/KB Devil Press
10 DB/KB Front Squat
6 DB/KB Push Jerk
2 Wall Walks

OUTDOOR POWERLIFTING 

A. BSQ: 4-5 set up to heavy 3
B1. KB/DB standing Seesaw press: 4 x 16-24
B2. Single arm KB/DB bench row : 4 x 8

[Rest 1-2 min before between B1. and B2.]

OUTDOOR OLYMPIC WEIGHTLIFTING

A. (Squat) Snatch 4-6 x 3 @ 60%+ E90s
B. Power Clean 8-10 x 1 @ 50%+ E60s
C. Front Squat 4 x 4 @ 70%+ E3MOM

Lockdown 2.0 – Saturday 20th March 2021





While all our gyms are closed, we keep you moving ! 

Stay strong and healthy

#strongertogether

HOME/OUTDOOR WOD

Modified version of 21.2

 

OUTDOOR POWERLIFTING 

A. Back rack reverse Lunge + BSQ: 4 x [10 Lunges, alt + 10 BSQ]
B1. db KB/DB Bench press: 4 x 8-12
B2. db KB/DB bent over row: 4x 8-12

[Rest 1-2 min before between B1. and B2.]

OUTDOOR OLYMPIC WEIGHTLIFTING

A. Muscle Clean 5 x 5 @ 20-40% E90s
B. Front Squat 5 x 5 @ 40%+ Tempo 2020 (2s down, 2s up) E90s
C1. Push Press 4 x 4 @ AHAFA Rest 1min before C2.
C2. DB Rotation Row 4 x 8 @ AHAFA Rest 1min before C1.

[Rest 1-2 min before between C1. and C2.]