Deine tägliche Herausforderung
WOD
RUNNING WARM-UP (4 MIN)
100m Quick Jog
25’ Toe Walk
25’ Heel Walk
25’ Toy Soldiers
25’ High Knees
25’ Butt Kickers
100m Hard Jog
Into..
2-3 ROUNDS (5 MIN CAP)
:30 BIke @ Mod Hard Pace
6 Up-Downs + Alt. Shoulder Tap
6 Step-Ups + Slow Negative
6 Squat Jumps
EMOM x 20 MINUTES
MIN 1 - 200m Run
MIN 2 - 15/12 | 12/10Cal Bike
MIN 3 - Max Box Jumps (24/20)*
MIN 4 - Rest
*Step-Down Mandatory
(Score is Lowest Box Jumps)
EVERY 1:30 x 4 SETS
3 Kip Swings
+
2 Pull-Ups
+
1 Chest to Bar Pull-Up
-Rest w/ Time Remaining-
(No Measure)
Workout of the Day
AMRAP x 4 MINUTES
16 Jumping Jacks
12 Alt. Barbell Elbow Punches
8 Barbell Good Mornings
4 Barbell Strict Press
Into…
1-2 ROUNDS (TIME PERMITTING)
12 Power Drops* (BW ONLY)
8 Barbell High Hang High Pulls
4 Barbell High Hang Muscle Cleans
2 Inch Worms + Push-Up
*Start on your tip-toes with your feet under your hips and your hands at your side. Jump and DROP into a power position; feet should move to shoulder width landing in a quarter squat with hips back and chest tall. As you drop, pull your hands up to your shoulders and get your elbows high as if you were receiving a barbell in the front rack.
*Power Clean & Jerks.Reps must be Touch and Go. Start Moderate and Build Moderate-Heavy.
Week 5 of 7 (Oly Cycle)
(Score is Weight)
3 Handstand Push-ups
3 Cleans, 185#/125#
6 Handstand Push-ups
3 Cleans, 185#/125#
9 Handstand Push-ups
3 Cleans, 185#/125#
12 Handstand Push-ups
6 Cleans, 185#/125#
15 Handstand Push-ups
6 Cleans, 185#/125#
18 Handstand Push-ups
6 Cleans, 185#/125#
21 Handstand Push-ups
9 Cleans, 185#/125#
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
Scale: HR Push Ups
KG BB: (85/58) | (60/43)
NOTE: W.O.W. this our pick for epic workout of the week! Last Seen Open 2015.
"TABATA"
8 SETS (:20 ON/ :10 OFF)*
Hollow Body Rocks
*During :10 Rest hold Hollow Body.
(No Measure)
Workout of the Day
:30 Jumping Jacks
Into…
1:00 Single Unders
Into…
1:00 Double Unders or Double Attempts
Into…
:30 Jumping Jacks
Then…
AMRAP x 5 MINUTES
5 DB Goblet Squat (Light w/ :01 Pause at the Bottom)
5/5 DB Shoulder Press
5/5 DB Side Lunge
10 Alt. Mountain Climbers
FOR TIME
10-9-8-7-6-5-4-3-2-1
DB Goblet Squats (Athlete Choice, AHAP)
5-10-15-20-25-30-35-40-45-50
Double Unders (Unbroken Optional)*
*DU must be performed unbroken to move back to the Squats. If miss a rep, restart the set from zero. Ex: on the set of 20, if you miss at 17 then restart the set of 20 from 0.
(Score is Time)
*Start Moderate and build to Moderate. Goal is to build off of the Squats from the workout and see how it impacts athlete position in the with the Moderate load.
Week 5 of 7 (Oly Cycle)
(Score is Weight)
WOD
2 ROUNDS
:45 Cal Bike
10 Burpees
8 Ring Rows
6 Scap Pull-Ups
4 Kip Swings
Into…
2 ROUNDS*
5 Snatch Grip Deadlifts
5 Above the Knee High Pulls**
5 Hang Muscle Snatch**
5 Hang Power Snatch**
*RND 1 w/ PVC. RND 2 w/ BB.
**Option to take BB from Below the Knee position in 2nd round.
*Start Moderate and build every other set to Moderate-Heavy. Reps must be Touch and Go.
Week 5 of 7 (Oly Cycle)
(Score is Weight)
5 ROUNDS FOR TIME
4 Bar Muscle-Ups*
6 Hang Power Snatches (53/35)|(43/30)
12/10 Cal Bike
2 Bar Muscle-Ups*
3 Hang Power Snatches
(Score is Time)
KG BB: (53/35)
Scaling Option;
2x 4 Pull Ups
6:00 of Yoga Flow...
Suggested Flow:
1:00 Pigeon (R)
1:00 Dragon (R)
1:00 Pigeon (L)
1:00 Dragon (L)
1:00 Frog Stretch
1:00 Rebound
(No Measure)
Workout of the Day
AMRAP x 4 MINUTES
6 Air Squats
4 Sumo Stance Bodyweight Good Mornings
6 Alt. Step-ups
4 Knee/Regular Push-ups
6/4 Cal Row
-Rest 1:00-
AMRAP x 4 MINUTES
6 WB Front Squats
4 BB Sumo Deadlifts Barbell
6 Box Jumps Step Down
4 Strict Presses*
6/4 Cal Row
IN TEAMS OF 2…
AMRAP x 33 MINUTES*
20 Wall Balls (9/6)|(6/4)
20 Sumo Deadlift High Pull (35/25) | (30/20)
20 Box Jumps (24/20))
20 Push Press
20/15 Cal Row
*Partners will complete every other movement in order. Ex: P1 does 20 Wall Balls, P2 does 20 Sumo Deadlift High Pulls, P1 does 20 Box Jumps, etc. P1 works while P2 rests.
(Score is Total Rounds + Reps)
Workout of the Day
2 ROUNDS
8 Scap Push-Ups
8 Scap Pull-Ups
8 Slam Ball Deadlift
8 Slam Ball OH Press
Into…
1 ROUND
8 Alt. Shoulder Taps
8 Ring Rows
8 Slam Ball Ground to OH
4 Inch Worms
Into…
1 Round
10 Hollow Rocks
8 Slam Balls
6 Narrow Grip Push-Ups
2 Strict Pull-Ups
*Start Moderate and build to Heavy.
(Score is Weight)
3 SETS
AMRAP x 4 MINUTES
4 Strict Chin-Ups*
8 Narrow Grip Push-Ups
12 Slam Balls (Athlete Choice)**
*Option to Alternate Rounds of 2 Wall Walks if prepping for the 2023 Open.
**Option to sub light KB Swing
-Rest 1:00 b/t Sets-
(Score is Total Rounds + Reps)
3 SETS
AMRAP x 4 MINUTES
2 Ring Rows or DB Bent Over Row*
4 Narrow Grip Push-Ups
8 Slam Balls (Athlete Choice)**
*Option to Alternate Rounds of 1 Wall Walk if prepping for the 2023 Open.
**Option to sub light KB Swing
-Rest 1:00 b/t Sets-
(Score is Total Rounds + Reps)
