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WORKOUT OF THE DAY 12-12-2022

8/12/2022

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Picture
Warm-up
400m run
2 rounds
10 leg swings
10 high knees 
10 sec calf stretch
​10 hamstring walks


Strength & Skill
​
3 rounds (28 min time cap):
600run
Rest 1 min
400m 
Rest 30
200m
Rest 2 min


​WOD
AMRAP 8 minutes:
15 air squats
12 burpee
9 v- ups
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WORKOUT OF THE DAY 13-12-2022

7/12/2022

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Picture
Warm-up
​
400m run
10 back squats 
10 dynamic squat stretch
10 deadlifts
5 scap pull ups + 5 strict pull ups


Strength & Skill
20min EMOM:
Min 1: 3 back squat @ 80% of frontsquat 1rm
Min 2: rest
Min 3: 2 front squat same weight
Min4: rest


WOD
30-20-10
Pull ups 
Deadlift @ 60kg adv do 80kg
200m run between rounds
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WORKOUT OF THE DAY 14-12-2022

7/12/2022

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Picture
Warm-up
100 single skips
2 rounds
10 strict pull us
10push up into downward dog
30 second pigeon stretch each side
10 snatches 
10 snatch grip behind the neck press

S&S
EMOM 16 minutes:
Min 1:14/11cals
Min 2 :6 devil press( single dumbell)
Min 3 :35 double unders(50 singles)
Min 4 :40 sec plank

​WOD
​3 rounds 20 min cap
12 snatches 40/25 adv(50/35)
6 BMU/ burpee pull up (adv do ring muscle ups)
400m run
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WORKOUT OF THE DAY 15-12-2022

5/12/2022

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Picture
Warm-up
5 push up into downward dog
10 box step ups
20 sec door stretch each side
10 lunges

Strength & SkillHandstand walk and handstand push up skill

WOD
Amrap 15 min:
12 box step ups(adv do weighted)
15 HSPU
18 lunges w weight
15 Toes 2 Bar
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WORKOUT OF THE DAY 16-12-2022

4/12/2022

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Warm-up
3 rounds:
10 hip opener lunges
10 deadlifts
10 cleans 
10 front squats 
10 jerks

WOD
Teams of 2 -You go I go
​16 rounds 45 min time cap
14/11 cals 
3 power cleans
3 frontsquats 
3 jerks
Weight 80/55 60/40 40/25


*in time remaining each partner finds a max clean and jerk

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WORKOUT OF THE DAY 17-12-2022

1/12/2022

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Picture
Warm-up
Do own workout

WOD
Teams of 2 (45 min time cap)
200 double unders
100 burpee pull ups
100 box jumps
200 double unders
80 deadlifts
80 sit ups
200 double unders 
60 cals
60 t2b
200 double unders 
40 push ups 
40 cleans 
200 double unders
20 snatches adv (do squat snatches)
20 muscle ups (adv do ring muscle ups)


Weight:60/40 (adv. 80/55)
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