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
Archiv der Kategorie: Workout Of The Day
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
Freitag, 7. Mai 2021
Welcome back in the box! Let’s work!
Stay strong and healthy
#strongertogether
WORK OUT
3 rounds for time:
- 400m Run
- 30 Push-ups
- 40 Sit-ups
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
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 – Sunday 21th March 2021
While all our gyms are closed, we keep you moving !
Stay strong and healthy
#strongertogether
HOME/OUTDOOR WOD
WOD : For Time (T.C. 11’)
27-21-15-9
DB/KB Squat Clean
V-ups
HRPU
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.]