Archiv der Kategorie: Workout Of The Day

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.]

 

Lockdown 2.0 – Friday 19th March 2021





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

Stay strong and healthy

#strongertogether

HOME/OUTDOOR WOD

WOD:

Buy In : 40 Burpees (/Outdoor evtl Run)

AMRAP 10’

8 Unbroken DB/KB Thruster
16 Hollow Rocks
8 HSPU

OUTDOOR POWERLIFTING 

A. Barbell Row: 10, 8, 6, 4, 4+
B1. db KB/DB Push Jerk: 5 x 8-12
B2. Single-Leg Romanian Deadlift: 4 x 8-12/s

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

OUTDOOR OLYMPIC WEIGHTLIFTING

A. Hang (Squat) Snatch 8-10 x 1 @ 60%+ E60s
B. Hang Power Clean 4-6 x 3 @ 50%+ E90s
C. Snatch Pull 4 x 3 @ 90%+ E2MOM

 

Lockdown 2.0 – Thursday 18th 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. 13‘)

21-15-9
Box Jumps over (Home : Step ups)

42-30-18
DB/KB Snatch

63-45-27
DU´s (Home : Lateral Jumps)

OUTDOOR POWERLIFTING 

A. Front squat: 4-5 sets up to heavy 4
B1. db KB Stifflegged deadlift: 4x 12
B2. Tempo weighted push ups: 4x 8-12 (3011)

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

OUTDOOR OLYMPIC WEIGHTLIFTING

A. Hang (Squat) Clean & Jerk 8-10 x 1 @ 60%+ E60s
B. Hang Power Snatch 4-6 x 3 @ 50%+ E90s
C. Clean Pull 4 x 3 @ 90%+ E2MOM

Lockdown 2.0 – Wednesday 17th March 2021





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

Stay strong and healthy

#strongertogether

 

HOME/OUTDOOR WOD

EMOM: 4 rounds

1) Max of : 2 Jumping Lunges into 1 Air Squat
2) Max of : 1 DB/KB Single Arm Deadlift
                    1 DB/KB Hang Power Clean 
                    1 DB/KB Shoulder to overhead
3) Max of DB/KB overhead Reverse Lunges
4) Rest
 
 

OUTDOOR POWERLIFTING 

A. Deadlift: 4-5 sets up to heavy 4
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 8 @ AHAFA Rest 1min before C2.
C2. KB Row 4 x 8 @ AHAFA Rest 1min before C1.

Lockdown 2.0 – Tuesday 16th March 2021





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

Stay strong and healthy

#strongertogether

 

HOME/OUTDOOR WOD

WOD : 3 Rds of


AMRAP 4’
2-4-6-8-10-…
DB/KB Power Clean and Jerk
Burpee Box Jump over

Rest 2’


AMRAP 4’
7 DB/KB Russian Swing
7 DB/KB Thruster
7 HRPU

Rest 2’

 

OUTDOOR POWERLIFTING 

A. Wide grip bench Press: 12, 10, 8, 6, 6+
B1. 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 8-10 x 1 @ 60%+ E60s
B. Power Snatch 4-6 x 3 @ 50%+ E90s
C. Back Squat 4 x 4 @ 80%+ E3MOM

Lockdown 2.0 – Monday 15th March 2021





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

Stay strong and healthy

#strongertogether

 

HOME/OUTDOOR WOD

For Time (T.C. 10’)

21-15-9-3

Pistol Squat
DB/KB Hang Snatches
Burpees

OUTDOOR POWERLIFTING 

A. BSQ: 4-5 s up to heavy 4
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 8-10 x 1 @ 60%+ E60s
B. Power Clean 4-6 x 3 @ 50%+ E90s
C. Front Squat 4 x 4 @ 80%+ E3MOM

Lockdown 2.0 – Saturday 13th March 2021





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

Stay strong and healthy

#strongertogether

HOME/OUTDOOR WOD

 

OUTDOOR POWERLIFTING 

A. Back rack reverse Lunge + BSQ: 4 x [14 Lunges, alt + 6 BSQ]
B1. KB/DB Bench press: 4x 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 5 @ AHAFA Rest 1min before C2.
C2. DB Rotation Row 4 x 10 @ AHAFA Rest 1min before C1.

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