Deine tägliche Herausforderung
WOD
3 SETS
10/10 Banded Side Steps
5 Banded Tempo Squats (3-sec descent)
10 PVC Pass Throughs
-into-
3 SETS
5/4 Cal Row
5 Empty Bar Front Squats
5 Empty Bar Shoulder Press
3 Empty Bar Push Jerks
1 Front Squat + 1 Push Press + 1 Push Jerk
Work up to a heavy complex in 10-12 minutes -
Buffalo Brew Coffee
Freedom (RX'd)
EVERY 5:00 FOR 3 SETS
5-10-15 Cal Row
*4x15m Shuttle Run after each Row
*Women’s Cal: 4-8-12
Independence
EVERY 5:00 FOR 3 SETS
4-8-12 Calorie Row
*4x15m Shuttle Run after each Row
*Women’s Calories: 3-7-10
Affiliate Compete
EVERY 5:00 FOR 3 SETS
9-15-21 CaL Row
*4x15m Shuttle Run after each Row
*Women’s Cal: 7-12-15
- 1 min foot smash with lacrosse ball (each side)
- 1 min pec smash on rig with lacrosse ball (each side)
- 1 min foam roll lats (each side)
Workout of the Day
Hip Halo + Banded 7's
-into-
2 SETS
:40 Bike
5 Pike Push Ups
10 Walking Lunges + Torso Twist
Custer
Freedom (RX'd)
5 SETS
15/12 Cal Bike
12 Handstand Push Ups
15m Dumbbell Lunge (22.5/15)
-rest 1:1
Independence
5 SETS
12/10 Cal Bike
8 Handstand Push Ups
15m Dumbbell Lunge (15/10)
-rest 1:1-
Affiliate Compete
5 SETS
18/15 Cal Bike
12 Handstand Push Ups
15m Dumbbell Lunges (22.5/15)
6 Strict Handstand Push Ups
-rest 1:1-
Choose 1-2 Parts of the following:
3 SETS
30-60 Second Dead hang (overhand grip )
- Rest 1:00 between sets
3 SETS
5-10 negative pull-ups (4s negativ)
- Rest 1:00 between sets
3-5 SETS
4-7 assisted pull-ups
4-7 Pull Ups
5-8 weighted Pull Ups
- Rest 2:00 between sets -
- 1 min foot smash w/ lacrosse ball (each side)
- 1 min Couch Stretch (each side)
- 1 min Seal Pose
Workout of the Day
Burgener Warm Up
Skill Transfer
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Burgener
5 SETS
1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch
*Build to a Heavy Unbroken Complex across 5 working sets
WILSON
Freedom (RX'd)
AMRAP x 15 MINUTES
5-10-15-20-25…..
Toes to bar
10 Overhead Squats (43/30)
50 Double Unders
Independence
AMRAP x 15 MINUTES
4-8-12-16-20…..
Toes to bar
10 Overhead Squats (35/25)
35 Double Unders
Affiliate Compete
AMRAP x 15 MINUTES
5-10-15-20-25…..
Toes to bar
15 Overhead Squats (43/30)
75 Double Unders
- 1 min foot smash w/ lacrosse ball (each side)
- 1 min Couch Stretch (each side)
- 1 min Hand Smash w/ lacrosse ball (each side)
WOD
Banded 7's
-into-
AMRAP x 6 MINUTES
3 Clean Deadlifts
3 Muscle Cleans
3 Shoulder Press
3 Low Box Jumps
Yellowstone
Freedom (RX'd)
1-3-5-7-5-3-1
Power Cleans (83/61)
2-6-10-14-10-6-2
Box Jump Overs (30/24)
Independence
1-3-5-7-5-3-1
Power Cleans (70/48)
2-6-10-14-10-6-2
Box Jump Overs (24/20)
Affiliate Compete
1-3-5-7-5-3-1
Power Cleans (93/66)
2-6-10-14-10-6-2
Box Jump Overs (30/24)
4 Rounds
- 10 Russian Kettlebell @ moderate weight – maintain quality RPE 7
- 10 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7
-Rest 1 min between rounds-
- 1 min foot smash w/ lacrosse ball (each side)
- 1 min Couch Stretch (each side)
- 1 min Bicep Wall Stretch
Workout of the Day
3:00 Heart Rate Elevation + Mobility
-into-
3 SETS
10 Boot Strappers
10 Ring Rows
8m Bear Crawl
10 Banded Shoulder Press
De-Calf
Freedom (RX'd)
40 Wall Balls (9/6)
30 Pull Ups
30 Wall Balls
20 Chest to Bar Pull Ups
20 Wall Balls
10 Bar Muscle Ups
Independence
30 Wall Balls (9/6)
25 Pull Ups
20 Wall Balls
15 Pull Ups
15 Wall Balls
5 CTB Pull Ups
Affiliate Compete
50 Wall Balls (9/6)
40 Pull Ups
35 Wall Balls
25 Chest to Bar Pull Ups
25 Wall Balls
15 Bar Muscle Ups
3 Rounds
- 10 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ Moderate weight – maintain control and quality RPE 7
- 10 Band Pull Through @ moderate weight – maintain quality RPE 7
- 15 Standing Barbell (Or Dumbbell) Calf Raise @ moderate weight – maintain quality RPE 7
-Rest 2 min between rounds-
- 1 min tricep smash (each)
- 1 min overhead banded distraction (each)
- 1 min Barbell grip smash (each side)
Workout of the Day
Banded 7’s
-into-
3 SETS
:45 Erg (all 3 Ergs)
5 Kettlebell Russian Swings (eye level)
5 Inch Worms
5 DB Bench Press (Build up to WOD weight)
TEAMS OF 3 - Start on different Stations and rest at the same time
Freedom (RX'd)
EMOM x 36 MINUTES
Min 1: 12/10 Cal Air Bike
Min 2: 16 Kettlebell Swings (24/16)
Min 3: 15/12 Cal Ski (or Row)
Min 4: 10 DB Bench Press (22.5/15)
Min 5: 15/12 Cal Row
Min 6: Rest
Independence
10/8 Cal Bike
12/10 Cal Row/Ski
Kettlebell Swing 24/16kg
DB Bench Press 15/10
Compete:
15/10 Cal Bike
Kettlebell Swing 32/24kg
20/15 Cal Row/Ski
DB Bench 32.5/22.5kg