Donnerstag, 10 August 2017 16:39

Freitag, 11.08.2017

Strength
15x Bulgarian Lunges
15x Bent over Row
3 Runden -> AHAP
WOD
5 Runden
30x Double Unders
20x Knees to Elbow
10x Handstand Pushups
TC: 18min
Mittwoch, 09 August 2017 14:17

Donnerstag, 10.08.2017

Skill / Strength
A)
High hang clean
2 x 3 reps@80% / 3 x 2 reps @85% / 1 x 1 rep@90%
B)
6min EMOM
3x Overhead Squats -> AHAP
WOD
Row 400m or bike 1200m
15x Pullups
15x Back Extensions
17min AMRAP
Dienstag, 08 August 2017 14:03

Mittwoch, 09.08.2017

WOD
Miron "light" - 5 Runden / TC: 40min
Run 600m
23x Back squats @³/4 Bodyweight -> No racks!
13x Deadlifts @1,5 Bodyweight

Gymnastics / TC: 5min
50x Leg Raises
50x Situps

Montag, 07 August 2017 14:03

Dienstag, 08.08.2017

Strength
3 Runden - AHAP
15x Front Squats
15x Strict Dumbell Press

WOD
3 Runden / TC: 20min
200m Barbells Farmer Carry with 24.00kg / 16.00kg use DB or KB
20x Pushups -> deficit on DB or KB-Push Jerk with 24.00kg / 16.00kg with DB or KB

Sonntag, 06 August 2017 08:53

Montag, 07.08.2017

Skill / Strength
High hang Snatch
2 x 3 reps@80% / 3 x 2 reps@85% / 1 x 1 rep@90%

Donnerstag, 03 August 2017 15:23

Freitag, 04.08.2017

Strength
2 x 20reps @ ~ 60%
Hip Thruster (not available in BoxPlanner)
Ring Rows

WOD
TC: 15 | for time
50x Kettlebell Swings with 32.00kg / 24.00kg - russian style
40x Jerk = Kettlebell Jerks (alternate after every 5 reps)
30x Weighted Stepups = alternating Kettlebell StepUps
20x Kettlebell Snatches
10x Turkish Getups - WATCH YOUR TECHNIQUE!

Mittwoch, 02 August 2017 15:39

Donnerstag, 03.08.2017

Skill / Strength
A)
3 x 3 @ 80% | 2 x 2 @ 85% | 1 x 1 @ 90%
[Squat] Cleans

B)
6´EMOM
On the Minute 3x Clean Pull @ 90% 1RM Clean

WOD
5´on : 2´off : 5´on | AMRAP each working phase
10x Handstand Pushups / scaled: 3 WallClimbs
20x Walking Lunges
10x Ring dips / scaled: box dips
20x Box Jumps

Dienstag, 01 August 2017 16:01

Mittwoch, 02.08.2017

TeamWODTeams of 2 | one working | TC: 25 |
8 - 16 - 24 - 30 - 24 - 16 - 8
Front Squats with 50.00kg / 35.00kg
Chest to Bar Pullups
Ground to Shoulder with 60.00kg / 40.00kg @ SlamBall

Gymnastics :Core - DoubleTabata
Flutterkicks
Plank
Floor Back Extensions
Hollow Rocks

Montag, 31 Juli 2017 14:13

Dienstag, 01.08.2017

Strength
2sets each exercise - as heavy as possible | rest 1´between sets
20x Back squats ~ 60%
20x Strict Press ~ 60%

WOD8´on - 4´off - 8´on | AMRAP each working phase | start 2nd phase where you finished 1st
20x Deadlifts @ ~ 50-60% of 1RM
40x Wall Balls
Row for 20kcal or bike for 20kcal

Sonntag, 30 Juli 2017 19:28

Montag, 30.07.2017

Skill / Strength
3 x 3 @ 80% | 2 x 2 @ 85% | 1 x 1 @ 90%
Snatches (wenn möglich Squat Snatch!)

Skill / Strength
6 x E1.5MOM - jeder Rep: maximale Beschleunigung nach oben!
6x Jumping Squats = JumpSquats | RX´d: empty barbell | scaled: unloaded

WOD
TC: 10 Min
Run 300m
40x Double Unders / scaled: 120 SU
60x Burpees
40x Double Unders / scaled: 120 SU
Row 300m / bike: 900m

Freitag, 28 Juli 2017 16:31

Wochenende, 29.- 30.07.2017

Samstag:

09:00 Uhr - WOD
10:00 Uhr - Technik / Double Unders
11:00 Uhr - OpenGym

Sonntag:

09:00 Uhr - Technik / Double Unders
10:00 Uhr - HeroWOD
11:00 Uhr - OpenGym

Donnerstag, 27 Juli 2017 15:10

Freitag, 28.07.2017

Skill / Strength
Bulgarian lunges
Bent over Row
2x15 -> AHAP
WOD
4min AMRAP
11x Kettlebell Thrusters with 22.00kg / 16.00kg
11x Muscleups on the bar
Rest for 2min : 0s
4min AMRAP
11x Wall Balls with 9.00kg / 6.00kg
11x Situps with WallBall
Rest for 2min : 0s
4min AMRAP
Row for 11kcal or bike
11x Toes to Bar
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