Deine tägliche Herausforderung
WOD
2:00 Machine
-into-
3 sets:
5 Single Arm Dumbbell Push Press (left and right)
5 Single Arm Dumbbell Bench Press (left and right)
10 Alternating V-Ups
5 Knee Hand Release Push Ups
Freedom (RX'd)
7:00 AMRAP
1000/850m Row
In remaining time:
Max reps Strict Handstand Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m Row
In remaining time:
Max reps Push Ups
-rest 5:00-
7:00 AMRAP
1000/850m Row
In remaining time:
Max Dumbbell Bench Press (2x 22.5/15)
Independence
DB's: 2x 15/10
Compete (RX+)
Row: 1200/1000m
DB's: 2x 32.5/22.5
1 min lacrosse ball pec smash (each side)
1 min overhead elbow grab tricep stretch (each side)
1 min tricep lacrosse ball smash (each side)
Workout of the Day
5:00 AMRAP
30-second Single Unders
5 Scap Pull Ups
4 “strict” Kipp Swings
3 Half Pull Ups (strict)
5:00 AMRAP
5 Muscle Cleans
6 Ellbow Punches
5 Front Squats
*build in weight
Freedom (RX'd)
Teams of 2
8 sets (each/1:1)
60 Double Unders
6 Strict Pull Ups
6 Overhead Squats (83/56)
Independence
Teams of 2
8 sets (each/1:1)
40 Double Unders
4 Strict Pull Ups (scaled: Kippping)
4 Front Squats (70/48)
Compete (RX+)
Front Squats: 103/70
- Target time each set: 75-90 seconds
- Time cap each set: 120 seconds
Workout of the Day
Freedom (RX'd)
Every 2:00 (8 sets)
15/12 Calorie Air Bike
25ft Handstand Walk (Or 2 Wall Walks)
Independence
Every 2:00 (8 sets)
12/10 Calorie Air Bike
25ft Handstand Walk (Or 2 Wall Walks)
Liberty
Every 2:00 (8 sets)
10/8 Calorie Air Bike
25ft Bear Crawl (Or 2 Wall Walks, half way)
- Target time each set: Sub 1:10
- Time cap each set: 90 seconds
Complete this as a 45-60 Min @Easy/Zone 1-2:
- 2000m Row
- 5 Half Kneeling Kettlebell Windmill (each side)
- 3000m Bike Erg OR 1200m Run OR 90/72 cal Air Bike
- 45 Sec Passive Hang
- 5 ATG Split Squats (each leg) - no weight - 3 sec pause in bottom working ROM
You can use the first part of the 2,000m Row as the warm-up.
WOD
1 Round Through
10 m walk on toes
10 m walk to toes backwards
10 m walk on heels
10 m walk feet turned out
10 m walk feet turned in
10 m lunge walk-arms locked out overhead
10 m lunge walk - torso twist towards forward leg
10 m butt kickers
10 m high knees
-into-
Banded 7' Warm-up
With today being the start of Murph prep, now is a great time to work on form and efficiency in whatever pull-up option you plan to use when we do full Murph in 5 weeks.
Level 1: jumping pull-ups
Level 2: kipping or butterfly pull-ups
Level 3: vested
You have 50 pull-ups coming up in the workout, so don't do a lot of volume now. Play around with different heights for jumping pull-ups, work on improving form in kipping/butterfly, or practice with a vest for level 3.
Freedom (RX'd)
800m Run
50 Pull-Ups
100 Push-Ups
150 Air Squats
800m Run
Independence
800m Run
35 Pull-Ups
75 Push-Ups
120 Air Squats
800m Run
Compete (RX+)
wear a weight vest (9/6)
*The pull-ups, push-ups, and air squats can be partitioned in any way. The runs must be done unbroken.
Liberty
400m Run
25 Jumping Pull-Ups
50 Bar Push-Ups
75 Air Squats
400m Run
1 min Seal Pose
1 min Bicep stretch on wall
1 min Tricep lacrosse ball smash (each side)
Workout of the Day
8:00 AMRAP
25-sec Air bike (easy)
25-sec Air bike (moderate)
10-sec Air bike (hard)
5 Jumping Squats
5 Down Dog/Seal Pose Transitions
5 World’s Greatest Stretch (each side)
Freedom (RX'd)
Teams of 2 (1:1)
50-40-30-20-10 Calorie Air Bike*
*40-32-24-16-8 Women's Calories
-Repeat from Jan 5th, 2023
Independence
Teams of 2 (1:1)
40-32-24-16-8 Calorie Air Bike
(30-24-18-12-6 Women's Calories)
Compete (RX+)
Teams of 2 (1:1)
60-50-40-30-20 Calorie Air Bike*
*48-40-32-24-16 Women's Calories
-Repeat from Jan 5th, 2023
Liberty
Teams of 2 (1:1)
25-20-15-10-5 Calorie Air Bike
(20-16-12-8-4 Women's Calories)
4 rounds:
- 10 Double DB Prone Row (moderate weight)
- 10 Lying DB Hamstring Curl (moderate-light weight)
Rest 1 minute b/t rounds
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
Workout of the Day
Burgener Warm Up Snatch
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Every 3:00 (5 sets)
3 Squat Snatch + 5 Overhead Squats
-Touch and Go. Build in weight, don’t exceed 65% of Snatch 1RM.
Freedom (RX'd)
8:00 AMRAP
300 Double Unders
15m Dumbbell Farmer Carry Lunge (22.5/15)
15m Dumbbell Front Rack Lunge (22.5/15)
15m Single Arm Dumbbell Overhead Walking Lunge (22.5/15) (7.5m Left/7.5m Right)
*(double DB's)
Independence
8:00 AMRAP
200 Double Unders
15m Dumbbell Farmer Carry Lunge (15/10 )
15m Dumbbell Front Rack Lunge (15/10 )
15m Single Arm Dumbbell Overhead Walking Lunge (15/10 ) (7.5m Left/7.5m Right)
Compete (RX+)
DB's: 32.5/22.5
Liberty
8:00 AMRAP
300 Single Unders
50ft Single Dumbbell Farmer Carry Lunge (light)
50ft Single Dumbbell Front Rack Lunge (light)
20 Single Dumbbell Box Step Ups (light) (20/16)
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash (each side)
