Montag, 03 Juli 2017 16:31

Dienstag, 04.07.2017

Strength
8x Back squats / 5 sets @ 80%
Pullups AMRAP unbroken after each set of BackSquats
WOD
4 x [3´AMRAP : 3´rest]
Row for 20kcal gents or 15 kcal ladies / bike (same cals)
10x Sumo Deadlift High Pulls with 50.00kg / 35.00kg
10x Ring dips / scaled: box dips
Sonntag, 02 Juli 2017 12:03

Montag, 03.07.2017

Skill / Strength
10´EMOM - go as heavy as possible!
Odd Minute 5x Snatch High Pull
Even Minute 5x Power Snatches
WOD
TC: 18 / 9 rft
4x Front Rack Lunges with 60.00kg / 42.50kg (alternating)
2x Thrusters with 60.00kg / 42.50kg
10x Wall Balls
Gymnastics
Core - Tabata
Hollow Rocks
Donnerstag, 29 Juni 2017 15:44

Freitag, 30.06.2017

Strength
8 x Deadlifts -> 1 set@75% / 4 sets@80%
AMRAP PushUps nach jedem set

Mittwoch, 28 Juni 2017 15:39

Donnerstag, 28.06.2017

Strength
7 x E2MOM
5x Power Cleans -> AHAP
WOD
18min EMOM
10x Wall Balls with 9.00kg / 6.00kg
5x Ball Slams with 60.00kg / 40.00kg -> over the shoulder
6x Burpee Box Jumps
Dienstag, 27 Juni 2017 15:37

Mittwoch, 28.06.2017

Skill / Strength
8 x Push Press -> 1 set@70% / 2 sets@75% / 2 sets@80%

Montag, 26 Juni 2017 16:38

Dienstag, 26.06.2017

Strength
8x Back squats -> 1set x 75% / 4sets x 80%
AMRAP strict Pullups between sets

Sonntag, 25 Juni 2017 14:33

Montag, 26.06.2017

Skill / Strength
10min EMOM
Odd Minute 5x Snatch High Pull
Even Minute 5x Snatches low hang

WOD
21min AMRAP
Sprint 200m
21x Pushups
21x Box Jumps
15x Burpees
9x Pullups

Gymnastics
Tabata / V-ups

Freitag, 23 Juni 2017 15:10

Wochenende, 24./25.06.2017

Wochenendprogramm - Special:

...kreire den ultimativen Pump für´s Freibad!

Samstag, 24.06.2017
9.00 TryOutWOD
10.00 Technik-Training: Bodybuilding-Special - Supersetting de luxe
11.00 - 12.30 OpenGym

Sonntag, 25.06.2017
9.00 Technik-Training: Bodybuilding-Special - Supersetting de luxe
10.00 Hero-WOD
11.00 - 12.30 OpenGym

 

 

Donnerstag, 22 Juni 2017 15:28

Freitag, 23.06.2017

Strength
Deadlifts + AMRAP unbroken PushUps after each set of DL!
8x Deadlifts --> 2 x @75% | 3 x @ 80%
WOD
TC: 18 / 4rft
20x Dumbell Snatches with 25.00kg / 20.00kg or KB-snatches / alternating
30x Weighted Stepups with 25.00kg / 20.00kg over the box (with DB / KB)
Rest for 1min : 0s
Mittwoch, 21 Juni 2017 16:59

Donnerstag, 22.06.2017

Skill / Strength
7 x E2MOM
5x Squat Cleans as heavy as possible - no T´n´G! Proper SetUp!!
WOD
Chipper-Style! / TC: 20Min
Run 900m / scaled: 600m (if 900m sub 8min not possible)
20x Ring dips / box dips
Run - no scaling option! ;-)
30x Pullups / scaling: banded strict pullups 5 x 6 reps
Run 300m - no scaling option! :-D
40x Pushups
Dienstag, 20 Juni 2017 17:37

Mittwoch, 21.06.2017

Strength
8x Bench Press --> 1 x @ 70% | 2 x @ 75% | 2 x @ 80%

WOD
3´AMRAP - 2´rest - 4´AMRAP - 2´rest - 5´AMRAP --> try to get more reps @ each AMRAP!!

10 x Burpees
8 x Deadlifts with 70.00kg / 50.00kg
6 x Cleans with 70.00kg / 50.00kg
4 x Shoulder to Overhead with 70.00kg / 50.00kg
WRITE DOWN YOUR SCORE on the WHITEBOARD! (each round)

Gymnastics
CORE - Tabata
Hollow Rocks

Montag, 19 Juni 2017 17:45

Dienstag, 19.06.2017

Strength
BackSquats
8 x Back squats --> 2 x @ 75% | 3 x @ 80%
AMRAP strict PullUps after each set of BackSquats

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