Archiv für den Monat: Januar 2021

Lockdown 2.0 – Saturday 30th January 2021





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

Stay strong and healthy

#strongertogether

 

HOME/OUTDOOR WOD

WOD : 

4 x 3 min EMOM:

  1. 3 DB Hang power clean + 3 DB Front squat + 3 DB shoulder to overhead + Max DB facing burpees in the remaining time
  2. 3 HPC + 3 FS + 3 STOH + Max lateral burpees over the DB in the remaining time
  3. 3 HPC + 3 FS + 3 STOH + Max burpees in the remaining time

OUTDOOR POWERLIFTING 

A. Back rack reverse Lunges:                         4 x 16reps, alt
B1. KB/DB Bench press:                                 4 x 8-12
B2. db KB/DB bent over row:                        4 x 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 5 @ AHAFA 
C2. DB Rotation Row:                               4 x 10 @ AHAFA

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

Lockdown 2.0 – Friday 29th January 2021





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

Stay strong and healthy

#strongertogether

 

HOME/OUTDOOR WOD

WOD : AMRAP 15’

12 DB/KB Snatch
24 Abmat Sit-ups
12 DB/KB Single Arm Front Squat

OUTDOOR POWERLIFTING 

A.   Barbell row:                                                 4 x 9
B1. db KB/DB push press:                               5 x 6
B2. DB/DB single leg deadlift:                        4 x 8-12                 

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

OUTDOOR OLYMPIC WEIGHTLIFTING

A. Hang (Squat) Snatch:                                   6-8 x 2 @ 60%+ E75s                                          
B. Hang Power Clean:                                      6-8 x 2 @ 50%+ E75s
C. Snatch Pull:                                                   4 x 4 @ 85%+ E2MOM

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

Lockdown 2.0 – Thursday 28th January 2021





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

Stay strong and healthy

#strongertogether

 

HOME/OUTDOOR WOD

WOD : For Time (T.C. 10’)

21 – 15 – 9

400m Run (Outdoor) / 100 High Knees (Home WOD)
DB/KB Cluster
V-ups

OUTDOOR POWERLIFTING 

A.   Front squat:                                                 4 x 9 @ 70%
B1. db KB/DB Stiff-legged deadlift:                4 x 12
B2. Tempo weighted push ups:                      4 x 8-12 (3011)                     

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

OUTDOOR OLYMPIC WEIGHTLIFTING

A. Hang (Squat) Clean & Jerk:                          6-8 x 2 @ 60%+ E75s:                                            
B. Hang Power Snatch:                                    6-8 x 2 @ 50%+ E75s
C. Clean Pull:                                                     4 x 4 @ 85%+ E2MOM

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

Lockdown 2.0 – Wednesday 27th January 2021





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

Stay strong and healthy

#strongertogether

 

HOME/OUTDOOR WOD

AMRAP 8’

30 DB/KB Hang Power Clean
15 Burpees over DB/KB
10 Step-ups
15 Burpees over DB/KB
30 DB/KB Shoulder to overhead

4’ Rest

AMRAP 8’

20 DB/KB Hang Power Clean
15 Burpees over DB/KB
20 Step-ups
15 Burpees over DB/KB
20 DB/KB Shoulder to overhead


4’ Rest

AMRAP 8 ‘

10 DB/KB Hang Power Clean
15 Burpees over DB/KB
30 Step-ups
15 Burpees over DB/KB
10 DB/KB Shoulder to overhead

OUTDOOR POWERLIFTING 

A.   Deadlift:                                                       4 x 8 reps @ 70-75%
B1. KB/DB shoulder press:                              4 x 8-12 reps/s
B2. Dips (box):                                                   5 x 8 reps                     

[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 10 @ AHAFA 
C2. KB Row:                                                      4 x 10 @ AHAFA

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

Lockdown 2.0 – Tuesday 26th January 2021





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

Stay strong and healthy

#strongertogether

 

HOME/OUTDOOR WOD

5 Rounds for Time (T.C. 12’)

15 Push-ups
20 DB/KB Hang Squat Clean

OUTDOOR POWERLIFTING 

A.   Bench press:                                               4 x 10 TEMPO 2020 
B1. KB/DB goblet Bulgarian split squat:       4 x 8-12/s
B2. db KB/DB bent over row:                         4 x 8-12                               

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

OUTDOOR OLYMPIC WEIGHTLIFTING

A. (Squat) Clean & Jerk:                                   6-8 x 2 @ 60%+ E75s
B. Power Snatch:                                             6-8 x 2 @ 50%+ E75s
C. Back Squat:                                                  4 x 4 @ 75%+ E3MOM

Lockdown 2.0 – Monday 25th January 2021





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

Stay strong and healthy

#strongertogether

 

HOME/OUTDOOR WOD

14’ amrap

25 sumo Deadlift high pulls
25 Push-press
25 thrusters
25 sit-ups
25 jumping lunges

OUTDOOR POWERLIFTING 

A. Back squat:                                             4 x 9 @ 70%  
B1. KB/DB standing seesaw press:         4 x 16-24 reps 
B2. KB/DB single arm bench row:           4 x 8-12 reps                                       

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

OUTDOOR OLYMPIC WEIGHTLIFTING

A. (Squat) Snatch:                                      6-8 x 2 @ 60%+ E75s
B. Power Clean:                                         6-8 x 2 @ 50%+ E75s
C. Front Squat:                                          4 x 4 @ 75%+ E3MOM

Lockdown 2.0 – Sunday 24th January 2021





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

Stay strong and healthy

#strongertogether

 

HOME/OUTDOOR WOD

AMRAP 10’
2 KB/DB Goblet Reverse Lunges
2 KB/DB Single Arm Push Press
20 High Knees
4 KB/DB Goblet Reverse Lunges
4 KB/DB Single Arm Push Press
20 High Knees
6 KB/DB Goblet Reverse Lunges
6 KB/DB Single Arm Push Press
20 High Knees

Lockdown 2.0 – Saturday 23th January 2021





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

Stay strong and healthy

#strongertogether

 

HOME/OUTDOOR WOD

A) WOD : 

For Time (Time Cap 25’)
100 Bent over Row
100 Push-ups
100 Sit-ups
100 Air Squats


B) Tabatas
– Hollow Rocks
– Arch flutter Kicks

OUTDOOR POWERLIFTING

A. Back rack reverse Lunges:                   4 x 18 ( alt.) 
B1. KB/DB Bench press:                           4 x 8-12
B2. db KB/DB bent over row:                  4 x 8-12 reps                                       

[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 6 @ AHAFA
C2. DB Rotation Row:                                4 x 12 @ AHAFA

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

Lockdown 2.0 – Friday 22th January 2021





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

Stay strong and healthy

#strongertogether

HOME/OUTDOOR WOD

AMRAP 13’

1 Strict HSPU
3 DB/KB Squat Cleans
2 Strict HSPU
6 DB/KB Squat Cleans
3 Strict HSPU
9 DB/KB Squat Cleans

Add 1 Strict HSPU and 3 DB/KB Squat Cleans

OUTDOOR POWERLIFTING

A. Barbell row:                                                   2 x 9 @ 70%
B1. db KB push press:                                      5 x 8 reps 
B2. KB/DB single leg deadlift:                         4 x 8-12 reps                                       

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

OUTDOOR OLYMPIC WEIGHTLIFTING

A. Hang (Squat) Snatch:                                    4-6 x 3 @ 60%+ E90s
B. Hang Power Clean:                                        8-10 x 1 @ 50%+ E60s
C. Snatch Pull:                                                     4 x 4 @ 80%+ E2MOM

Lockdown 2.0 – Thursday 21th January 2021





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

Stay strong and healthy

#strongertogether

HOME/OUTDOOR WOD

For Time: Time Cap 12’
27 Burpees over DB/KB
21 DB/KB Single Arm DL
21 DB/KB Hang Power Clean
21 Burpees over DB/KB
15 DB/KB Single Arm DL
15 DB/KB Hang Power Clean
15 Burpees over DB/KB
9 DB/KB Single Arm DL
9 DB/KB Hang Power Clean
9 Burpees over DB/KB
3 DB/KB Single Arm DL
3 DB/KB Hang Power Clean

OUTDOOR POWERLIFTING

A. Front squat:                                                    2 x 9 @ 70%
B1. db KB stiff legged deadlift:                         4 x 8-12 reps 
B2. Tempo weighted push ups:                       4 x 10 reps [TEMPO 3011]                                       

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

OUTDOOR OLYMPIC WEIGHTLIFTING

A. Hang (Squat) Clean & Jerk:                          4-6 x 3 @ 60%+ E90s
B. Hang Power Snatch:                                     8-10 x 1 @ 50%+ E60s
C. Clean Pull:                                                      4 x 4 @ 80%+ E2MOM