Deine tägliche Herausforderung
WOD
3:00 Row (build in pace)
-into-
6:00 AMRAP
5 Kip Swings
5 Hanging Knee Raises
8 Dumbbell Snatches (light)
4 Inch Worms
Freedom (RX'd)
50/40 Calorie Row
40 Alternating Hang Dumbbell Snatch (22.5/15)
40 Toes to Bar
40 Alternating Hang Dumbbell Snatch (22.5/15)
50/40 Calorie Row
Independence
40/32 Calorie Row
40 Hang Dumbbell Snatch (15/10)
30 Toes to Bar
40 Hang Dumbbell Snatch (15/10)
40/32 Calorie Row
Compete
60/48 Calorie Row
40 Hang Dumbbell Snatch (22.5/15)
20 Ring Muscle Ups
40 Hang Dumbbell Snatch (22.5/15)
60/48 Calorie Row
4 Rounds
10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7
12 Plate Front Raise @ moderate weight – maintain quality RPE 7
10 Barbell Drag Curls @ moderate weight – maintain quality RPE 7
-Rest 1 min between rounds-
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2 Minutes Bench Stretch for Lats
10 Wall Jefferson Curls
2x 45 Seconds Ring Tricep Stretch
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Workout of the Day
2 sets
5 Dynamic Squat Stretches
10 Cossack Squats
-into-
8:00 AMRAP
5 Roll and Reach
10 Dead bugs
5 Back Squats (build across sets)
5 Hand Release Push Ups
Build up to a Heavy Back Squat
10-12 minutes
Freedom (RX'd)
AMRAP 12:00
1-2-3-4-5-6-7-8-9-10…
Back Squats (60/43)
10 Push Ups after each set
* Back Squats can be taken from the rack.
Independence
AMRAP 12:00
1-2-3-4-5-6-7-8-9-10…
Back Squats (53/35)
8 Push Ups after each set
Compete
AMRAP 12:00
1-2-3-4-5-6-7-8-9-10…
Back Squats (70/48)
12 Push Ups after each set
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 30 Seconds Pigeon Stretch Drops
1 Minute Posterior Shoulder Smash Shoulder
1 Minutes QL Stretch
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Workout of the Day
8:00 AMRAP
30-second Air Bike (build in pace)
6 Box Step Ups
3 Up Downs to Bar
Freedom (RX'd)
Every 4:00 (6 Sets)
15/12 Calorie Air Bike
12 Box Jump Overs (24/20)
9 Burpee to Bar
Independence
Every 4:00 (6 Sets)
12/10 Calorie Air Bike
10 Box Jump Overs (24/20)
8 Burpee to Bar
Compete
Every 4:00 (6 Sets)
18/14 Calorie Air Bike
15 Box Jump Overs (24/20)
12 Burpee to Bar
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
4x5 Quad Foam Rolling (each leg)
2x 1 Minute Ring Bicep Stretch
1 Minute Calf & Big Toe Stretch
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
WOD
8:00 AMRAP
30-second Single Unders
10 Alternating V-Ups
5 Inch Worms
10 minute EMOM
Odd Minute:
Freedom: 20 Handstand Shoulder Taps [right/left = 2 taps] - belly to wall
Independence: 16 Box Handstand Shoulder Taps [right/left = 2 taps]
Liberty: 20 High Plank Shoulder Taps [right/left = 2 taps]
Even Minute:
Freedom: 30 Seconds Max Effort Ring Push Ups [belly parallel to the ground]
Independence: 30 Seconds Max Effort Ring Push Ups [with rings walked forward, to be at an incline]
Liberty: 30 seconds Max Effort Elevated Push Ups [Elevate hands to a box/bench ]
Freedom (RX'd)
3 Rounds
100 Double Unders
30 V-Ups
5 Wall Walks
Independence
3 Rounds
75 Double Unders
25 V-Ups
4 Wall Walks
Compete
3 Rounds
120 Double Unders
30 GHD’s
6 Wall Walks
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 1 Minutes Calf Pumps
1 Minute Couch Stretch
2x 10 Down Dog
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Workout of the Day
Partner Rowling
Go for 2 ROUNDS of 100m
Anything over or under 100m is a 5 Burpee penalty for the team
If you get 100m then your partners do 10 Burpees
-into-
5:00 AMRAP
2 Inchworm
3 Bootstrappers
10 Banded Pass-throughs
3 Hang Muscle Snatch
3 Hang Power Snatch
3 OHS
5:00 AMRAP
10 Deadbugs
10 Banded Pull-Aparts
5 Scapula Pull Ups
5/5 Kip Swing + Pull-Ups
Freedom
Teams of three
35:00 AMRAP
P 1: Max Cal Row
P2: 2 ROUNDS
3 Power Snatch (53/35)
6 Overhead Squats
9 Pull-Ups
P3: Rest
*Switch when Partner 2 finishes the two rounds
Independence
P1: Max Cal Row
P2: 2 Rounds
3 Power Snatch (43/30)
6 Overhead Squats
7 Pull Ups
P 3: Rest
Compete
P 1: Max Cal Row
P2: 2 ROUNDS
3 Power Snatch (60/43)
6 Overhead Squats
9 Chest to bar
P3: Rest
4 Rounds
10 Split Stance DB Romanian Deadlift (each side) @ Moderate weight – maintain control and quality RPE 7
15 Standing Barbell Calf Raise @ moderate weight– maintain quality RPE 7
-Rest 1 min between rounds-
Workout of the Day
Freedom (RX'd)
Teams of 2
10-9-8-7-6-5-4-3-2-1
Bench Press (155/95)
Partner Holds Double Kettlebell Front Rack (2x53/2x35)
(KG conv: 70/47.5 BP, 24/16 KBs)
Partner one completes 10 reps while partner 2 holds 2 KBs. Then the switch and partner two performs 10 bench while partner one holds. Then they move on to 9s...
Independence
Teams of 2
10-9-8-7-6-5-4-3-2-1
Bench Press (135/85)
Partner Holds Double Kettlebell Front Rack (2x35/2x26)
(KG conv: BP 60/37.5, KBs 16/12)
Liberty
Teams of 2
10-9-8-7-6-5-4-3-2-1
Dumbbell Bench Press (moderate)
Partner Holds Plank (elbows)
- Target Time: 13-15 minutes
- Time Cap: 18 minutes
45-60 Min AMRAP (Zone 2 Pace)
3,000m Bike Erg (or 90/70 cal Air Bike)
25ft Handstand Walk (or 2 wall walks)
20 Sec L-sit Hang
25ft Handstand Walk (or 2 wall walks)
L Sit Hang - bend knees if needed.
