Deine tägliche Herausforderung
WOD
Hinshaw Warm Up
Big Bird
Freedom/Independence/Compete:
10x100m Sprint
-Every 3:00-
Rope Climbs: Week 6 Day 1
Advanced:
Every minute (10:00)
2 Rope Climbs
Intermediate:
Every minute (10:00)
1 Rope Climb
Beginner:
Every minute (10:00)
2-3 Zombie Rope Climbs
Alternate Option:
Every minute (10:00)
5 Strict Pull Ups + 5 Hanging Knee Raises
modified: 3 Pull Up Negatives + 3 Hanging Knee Raises
- Use towels or a rolled-up shirt over the top of a pull-up bar to simulate a rope for the rope pull-ups.
- Focus on jumping high and trying to complete a 15ft rope climb in 2-3 pulls.
Workout of the Day
Hip Halo Warm up
-into-
3 sets:
30s Assault Bike
4 Step Ups
4 Box Jumps
5 Straight Leg Sit Up
5 Bench Press (empty bar - build across sets)
Build to a heavy single in 10-12 minutes. Rest as needed between sets.
Box Jump: Max Height
Cookie Monster
Freedom (RX'd)
15:00 Amrap
300/250m Row
15 Hang Power Snatch (34/25)
15 Push Ups
Independence
15:00 Amrap
250/225m Row
15 Hang Power Snatch (30/20)
10 Push Ups
Affiliate Compete
15:00 Amrap
300/250m Row
15 Hang Power Snatch (43/30)
20 Push Ups
Workout of the Day
Hip Halo Warm up
-into-
3 sets:
:20 Up Downs --> Burpees (2nd)
10/10 Single Arm Shoulder Press
5 Deadlifts (empty bar - build across sets)
Build to a Heavy Single (10-12 minutes)
* Rest as needed between sets
Count von Count
Freedom (RX'd)
3 Rounds
24 Single Dumbbell Step Up (22.5/15)(50cm)
12 Burpees
6 Wall Walks
Independence
3 Rounds
24 Single Dumbbell Step Up (15/10)(50cm)
12 Burpees
4 Wall Walks
Affiliate Compete
3 Rounds
18 Double Dumbbell Step Up (22.5/15)(50cm)
12 Burpees to Bar
6 Wall Walks
WOD
Banded 7s
-into-
Hip Halo Warmup
-into-
4 min AMRAP
30s single/doubles
3 Front Squat (empty bar - build across)
3 Shoulder to Overhead (empty bar - build across)
3 Thrusters (empty bar - build across)
5 Kip Swings
5 Bent Over Barbell Rows (empty bar - build across)
Bert & Ernie
Freedom (RX'd)
2 sets:
20 Pull-Ups
15 Thrusters (43/30)
100 Double Unders
15 Thrusters
20 Pull-Ups
-Rest 5 minutes between sets-
Independence
2 sets:
15 Pull-Ups
15 Thrusters (35/25)
75 Double Unders
15 Thrusters
15 Pull-Ups
-Rest 5 minutes between sets-
Affiliate Compete
2 sets:
15 Chest to Bar Pull Ups
15 Thrusters (43/30)
100 Double Unders
15 Thrusters
15 Chest to Bar Pull Ups
-Rest 5 minutes between sets-
3 rounds:
- 15 Stick Sit Ups
- 30 Flutter Kicks (each side)
- 7 Alligator Rolls (each way)
- 30m Isolateral DB Farmers Carry (left)
- 30m Isolateral DB Farmers Carry (right)
*Rest 2 minutes b/t rounds
Workout of the Day
1. Movement Prep/Activation
3:00 Machine
-into-
Hip Halo
-into-
3 sets
30-second Row (build in pace)
10 Deadbugs
10 Downward Dog to Seal Pose
2 Sandbag Cleans (light) or Power Clean
2. Workout Prep
2 sets:
5/4 Calorie Row
1 Sandbag Clean (build-in weight) or Power Clean
Oscar the Grouch
Teams of 2 - alternate full rounds
Freedom (RX'd)
10 ROUNDS
15/12 Calorie Row
4 Sandbag Cleans (70/48) Or Power Clean (83/56)
12/10 Calorie Row
3 Sandbag Cleans or PC
9/8 Calorie Row
2 Sandbag Cleans or PC
Independence:
10 ROUNDS
15/12 Calorie Row
4 Power Cleans (70/48)
12/10 Calorie Row
3 Power Clean
9/8 Calorie Row
2 Power Clean
Affiliate Compete
Sandbag: 90/70kg or 102/70 Power Clean
Cap 4min/Round - Total 40min
Workout of the Day
Elmo
Freedom (RX'd)
3 Rounds
30 Dumbbell Bench Press (50s/35s)
30 Toes to Ring (or Toes to Bar)
(KG conv: 22.5/15)
Independence
3 Rounds
30 Dumbbell Bench Press (35s/25s)
20 Toes to Ring (or Toes to Bar)
(KG conv: 15/10)
Liberty
3 Rounds
20 Dumbbell Bench Press (light)
20 Hanging Knee Raises
- Target time: 8-10 minutes
- Time cap: 15 minutes
250m easy
250m moderate
250m easy
250m moderate/fast
250m easy
50m Sprint
BikeErg Lactate Threshold
5 Sets
30 Sec at RPE5 (or 85 RPM)
30 Sec at RPE1-2
*No rest between sets.
-Rest 1 Min-
4x 20 Sec Standing on D8 at RPE10, 40 Sec at RPE1-2 (Any RPM)
2 Min at RPE3 (or 70-75 RPM)
4x 20 Sec Standing on D9 at RPE10, 40 Sec at RPE1-2 (Any RPM)
2 Min at RPE3 (or 70-75 RPM)
4x 20 Sec Standing on D10 at RPE10, 40 Sec at RPE1-2 (Any RPM)
2 Min at RPE3 (or 70-75 RPM)
-Rest 1 Min-
5 Sets
30 Sec at RPE5 (or 85 RPM)
30 Sec at RPE1-2 (Any RPM)
*No rest between sets.
Total: 30 Min