Deine tägliche Herausforderung
WOD
5:00 Funny Warm Up Game
-into-
P1:
AMRAP x 3 MINUTES
10 Up Downs → Burpees
8 Scap Pull Ups
8 Kip Swings
8 Knee Raises
P2:
AMRAP x 3 MINUTES
3/3 Perfect Stretch
10 alt. Ellbow Punches
5 Hang Muscle Clean
5 Front Squat (merge to Hang Squat Clean in 2nd Round)
-into-
Weight Prep and Practice TTB
Freedom (RX'd)
Teams of 2
6 ROUNDS FOR TIME
50 Toes to Bar
15 Synchro Burpee over Barbell
20 Squat Cleans (43/30)*
Independence:
Teams of 2
6 ROUNDS FOR TIME
40 Toes to Bar
12 Synchro Burpee over Barbell
16 Squat Cleans (43/30)*
Compete:
Teams of 2
6 ROUNDS FOR TIME
No Change in Reps (just weight)
*add weight every Round
weight Steps:
RX: 43/30 | 50/35 | 60/43 | 70/48 | 83/58 | 90/63 |
Independence: 35/25 | 43/30 | 50/35 | 55/38 | 60/43
Compete: 60/43 | 70/48 | 83/58 | 90/63 | 103/70 | 112/75
TC 33MINUTES
Workout of the Day
Freedom (RX'd)
21-18-15-12-9-6
Calorie Air Bike
Kettlebell Swings (53/35)
Women Calories: 16-14-12-10-8-6
Independence
16-14-12-10-8-6
Calorie Air Bike
Kettlebell Swings (53/35)
Women Calories: 14-12-10-8-6-4
Liberty
12-10-8-6-4-2
Calorie Air Bike
Russian Kettlebell Swings (light)
- Target time: Sub 8-10:00
- Time cap: 14:00
40-45 Min Bike Erg @Zone 2 Pace
First 20 minutes are 8 Sec Standing Sprint (Damper 10/8) followed by 52 Sec Seated Recovery Spin (Damper 3/2)
-then-
20-25 Min Zone2 Seated
If BikeErg is not available, sub Air Bike, other machine, or run and perform:
5 min at Zone 2 pace (warm-up), then 20 minutes of 8 second sprint, followed by 52 seconds easy, then finish with 15-20 min at Zone 2 pace.
How to Calculate Zone 2
- Heart Rate Reserve (HRR) = 220 - Your Age - Resting Heart Rate (RHR)
- Zone 2 Range:
Minimum = RHR + .5(HRR)
Maximum = RHR + .75(HRR) - EXAMPLE: for 30 Year Old with 60 Resting Heart Rate (RHR)
RHR = 220 - 30 - 60 = 130 - Zone 2 Range
Minimum = 60 +.5(130) = 60+65 = 125
Maximum = 60 +.75(130) = 60+97.5 = 157.5 - Zone 2 Range = 125 bpm to 157.5 bpm
Workout of the Day
Hip Halo Warm Up
-into-
EMOM x 6 MINUTES
MIN 1 - 6 Boot Strappers into Air Squat bottom Hold
MIN 2 - 8 Scap Pull Ups + 8 Kip Swings into Dead Hang
MIN 3 - :40 Hollow Hold
Week 3: 20 Rep Back Squat (+2.5-7.5kg from last week), based on the chart below
1RM..............Increase
<= 55kg........start at 60% and increase by 2.5kg every other week (or 1.25kg every week)
55-85kg........start at 50% and increase by 2.5kg every week
85-115kg......start at 60% and increase by 2.5kg every week
115-165kg....start at 50% and increase by 5kg every week
>= 165kg.......start at 50% and increase by 7.5kg every week
Freedom (RX'd)
10 Thrusters (43/30)
20 V-Ups
10 Thrusters
20 Toes to Bar
10 Thrusters
20 Toes to Bar
10 Thrusters
20 V-Ups
10 Thrusters
Independence
10 Thrusters (35/25)
15 V-Ups
10 Thrusters
15 Toes to Bar
10 Thrusters
15 Toes to Bar
10 Thrusters
15 V-Ups
10 Thrusters
Affiliate Compete
12 Thrusters (43/30)
24 V-Ups
12 Thrusters
24 Toes to Bar
12 Thrusters
24 Toes to Bar
12 Thrusters
24 V-Ups
12 Thrusters
WOD
AMRAP x 10 MINUTES
:30 Mountain Climbers
3 Inchworms
3 Clean Deadlifts
3 Clean Pulls
3 Hang Muscle Clean
3 Shoulder Press
EVERY 1:30 FOR 8 SETS
1 Power Clean + 1 Push Jerk @75%+ of Clean and Jerk 1RM
Freedom (RX'd)
50 Deadlifts (103/70)
50 Bar Facing Burpees
-Partition as desired-
Independence
50 Deadlifts (70/48)
50 Bar Facing Burpees
(Partition as desired)
Affiliate Compete
50 Deadlifts (103/70)
50 Bar Facing Burpees
(Un-partitioned)
Workout of the Day
2 SETS (:45 on / :15 off)
:45 Row for Quality
:45 Bike for Quality
-into-
400m Run
-into-
1 SET
:45 Row (WOD Pace)
:45 Bike (WOD Pace)
Freedom (RX'd)
EVERY 5:00 FOR 5 SETS
20/16 Calorie Row
15/12 Calorie Bike
200m Run
Independence
EVERY 5:00 FOR 5 SETS
15/12 Calorie Row
12/10 Calorie Bike
200m Run
Affiliate Compete
EVERY 5:00 FOR 5 SETS
22/18 Calorie Row
18/14 Calorie Air Bike
200m Run
Accumulate 4 minutes of a sandbag front hold at a challenging weight
-rest as needed between breaks-
* If sandbags are unavailable, substitute double kettlebell front rack hold.
* Athletes can partner up and perform an 8 min hold, switching as desired. Try to even out total hold times between athletes.
* Score is total weight held
Workout of the Day
Banded 7s
-into-
AMRAP x 7 MINUTES
:30 Single Unders→ Double Unders
10 Walking Lunge Steps
10 alt. Dumbbell Renegade Rows (no Push Up=
5Tempo Push Ups 31x1
Max Rep Bench Press + Burn Out Set
Week 3:
Max Rep Bench Press (+ 2.5-7.5kg lbs from last week), based on the chart below
-rest 1:00-
Burn Out Set: Max Reps @50% of the weight performed above
1RM..............Increase
<= 55kg........start at 60% and increase by 2.5kg every other week (or 1.25kg every week)
55-85kg........start at 50% and increase by 2.5kg every week
85-115kg......start at 60% and increase by 2.5kg every week
115-165kg....start at 50% and increase by 5kg every week
>= 165kg.......start at 50% and increase by 7.5kg every week
Freedom (RX'd)
100-75-50
Double Unders
30-22.5-15
Meter Dumbbell Walking Lunge (22.5/15)
15-10-5
Push Up + Renegade Row
Independence
75-50-25
Double Unders
30-22.5-15
Meters Dumbbell Walking Lunge (15/10s)
15-10-5
Push Up + Renegade Row (35s/25s)
Affiliate Compete
150-100-50
Double Unders
45-30-15
Meter Dumbbell Walking Lunge (22.5/15)
20-15-10
Push Up + Renegade Row
