WOD:
| 25.10 | WOD: |
| A) Bench Press 6 x 3 (Build Up) | |
| B) WOD: 16 min EMOM | |
| Min 1: 15 Wall Balls @9/6kg | |
| Min 2: 15/12 cal Skierg | |
| Min 3: max Burpees | |
| Min 4: REST | |
| Score = total burpees | |
| 26.10 | WOD: |
| A) ±12 min Ring Muscle Ups Practice | |
| B) WOD: 14 min AMRAP | |
| – 5 Ring Muscle Ups | |
| – 20 m Single Arm DB OverHead Walking Lunges @22.5/15kg | |
| 27.10 | WOD: |
| WOD: 5 ROUNDS | |
| – 90 sec Echo Bike for max cal | |
| – 15 DB Push Press @2×22.5/15kg | |
| – 20 Russian KB Swings @32/24kg | |
| SCORE=total kcal Echo Bike | |
| 28.10 | WOD: |
| A) Snatch ( Build Up) | |
| 3-3-3-2-2-2-1-1-1 | |
| B) WOD: 8 min AMRAP | |
| – 10 OverHead Squats @50% of A | |
| – 25 Double Unders | |
| 29.10 | WOD: |
| Buddy WOD | |
| FOR TIME | |
| – 75 Devil Press @2×15/10kg | |
| – 150 Sit Ups | |
| – 250 cal Row | |
| 1 works = 1 rests | |
| 30.10 | |
| Advent Calendar December 2020 – Day 22 | |
| Keep on guessing… | |
| 31.10 | WOD: |
| A) Turkish Get Up 6 x 1+1 ( Build Up ) | |
| A) WOD: 18 min AMRAP | |
| – 10 Push Ups | |
| – 10 Pull Ups | |
Strength:
| 25.10.2021 | ||||||||
| A1) Tempo Low Bar Squat 4 x 6 | ||||||||
| A2) superset 30 Hollow Rocks | ||||||||
| B1) Tempo Feet Up Bench Press 4 x 6 | ||||||||
| B2) superset 8-12 Tempo Pendlay Rows | ||||||||
| 26.10.2021 | ||||||||
| A) Conventional Deadlift 4 x 6 | ||||||||
| B1) Pull Ups 5 x 3-5 | ||||||||
| B2) superset 8/8 Half Kneeling Row | ||||||||
| B3) superset Copenhagen Side Plank 12/12 Knee Raises | ||||||||
27.10.2021
1RM Front Squat
| EMOM12 | ||||||||
| Min 1: 8 Push Ups | ||||||||
| Min 2: 10 V-Ups | ||||||||
| Min 3: 12 Air Squats |
Weightlifting:
| 28.10.2021 | ||||||||
| BTN Snatch Grip Jerk + Overhead Squat 6 x 2+1 | ||||||||
| Power Snatch + 2sec Paused Overhead Squat 4 x 1+2 | ||||||||
| EMOM16: 2sec Paused Squat Snatch |
