Dienstag, 23 Mai 2017 17:38

Mittwoch, 24.05.2017

Strength
BenchPress for Strength -
Overhead Lunges as Skillwork
(light weight - high skill)
8x Bench Press 3 sets @70% | 1 set @ 75% | 1 set @ 80%
Overhead Lunges work up to a 3RM (in between BenchPress sets)
Montag, 22 Mai 2017 14:26

Dienstag, 23.05.2017

Strength
if you don´t get the reps, do AMRAP @ each given %
8x Back squats -> 3 sets @ 70% | 1 set @ 75% | 1 set @ 80%
Strict Pullups -> 1 set AMRAP unbroken after each set of BackSquats
WOD
3 rds of AMRAP
Double Unders for 1.5min AMRAP
Handstand Walk / Handstand Hold / PikePress Hold...you may switch exercises but try to stay on your hands as long as possible for 1.5min
Run 300m / TC: 1.5min
Rest for 1min : 30s
Sonntag, 21 Mai 2017 10:55

Montag, 22.05.2017

Skill / Strength
10´EMOM - AHAP
Odd Minute 5x Snatch High Pull rxd: Snatch Pull
Even Minute 5x Hang Snatches / rxd: Squat Snatches High Hang
WOD
5 rft / TC: 20
20x Cleans with 60.00kg / 42.50kg
20x Wall Balls
Gymnastics
Core&Conditioning / TC: 10 min / 10:1 - 9:2 - 8:3 - .... 1:10
Toes to Bar STRICT! / scaled: strict hanging leg raises
Burpees
Freitag, 19 Mai 2017 15:26

Wochenende, 20.05./21.05.2017

Samstag,20.05.2017

09.00 [TryOut]WOD

10.00 TechnikWOD: Thema Clean&Jerk

11.00 bis 12.30 OpenGym

 

Sonntag, 21.05.2017

09.00 TechnikWOD: Thema Clean&Jerk

10.00 Hero/BenchmarkWOD

11.00 bis 12.30 OpenGym

 

Donnerstag, 18 Mai 2017 18:56

Freitag, 19.05.2017

Warmup
3 x 3 @ 60/70/80%
Snatch Balance
Strength
3 - 3 - 3 - 3 - 3 @80-90%
Overhead Squats
Strength
6 x 1-2 reps @95%
Front Squats
WOD
30x Box Jumps with 60.0cm / 50.0cm
10x Sumo Deadlift High Pulls with 30.00kg / 20.00kg
20x Box Jumps
20x Sumo Deadlift High Pulls
10x Box Jumps
30x Sumo Deadlift High Pulls
TC: 13min
Mittwoch, 17 Mai 2017 15:41

Donnerstag, 18.05.2017

Skill / Strength
10min EMOM
Strict Pullups / choose between 3-8 reps
Kettlebell Swings 32kg /24kg choose between 10-15 reps
Dienstag, 16 Mai 2017 14:42

Mittwoch, 16.05.2017

Strength
6 x 1-2 reps @95%
Squat Cleans
Snatch Grip Deadlift
Montag, 15 Mai 2017 16:36

Dienstag, 16.05.2017

Skill / Strength
10min EMOM
Odd Minute: Handstand Pushups / choose between 3-8 reps
Even Minute: Wall Balls 9kg/6kg/choose between 10-15 reps

Sonntag, 14 Mai 2017 08:28

Montag, 15.05.2017

Strength
3 - 3 - 3 - 3 - 3 @80-90%
Bench Press
Back squats

WOD
12min AMRAP
Row 200m or bike 600m or 30 burpees
Handstand Walk 10m or 20 "Box walks"
Handstand for 30s

Freitag, 12 Mai 2017 16:48

Wochenende, 13.05./14.05.2017

Wochenendprogramm:

Samstag, 13.05.2017

9.00 Uhr [TryOut]WOD

10.00 Uhr TechnikWOD: Thema Row / Rudern

11.00 - 12.30 Uhr OpenGym

 

Sonntag, 14.05.2017

9.00 Uhr TechnikWOD: Thema Row / Rudern

10.00 Uhr Hero/BenchmarkWOD

11.00 - 12.30 Uhr OpenGym

Donnerstag, 11 Mai 2017 15:26

Freitag, 12.05.2017

Strength
WarmUp with 3 x 3 Snatch Balance @ 60%/70%/80% then
Power Snatches 6 x 2reps @ 90% / TC: 15 Min
Overhead Squats 5 - 3 - 3 - 3 - 3 @ 80-90%
WOD
10 rft / TC: 12 Min + BuyOut (no TC)
7x Deadlifts with 60.00kg / 42.00kg
5x Shoulder to Overhead with 60.00kg / 42.50kg
Buy Out 50x Burpees
Dienstag, 09 Mai 2017 18:00

Mittwoch, 10.05.2017

Strength
5 - 3 - 3 - 3 - 3
Power Cleans 6 x 2 reps @ 90% / TC 15 Min - rest ~1-2min
Deadlifts 5 - 3 - 3 - 3 - 3 / 80-90% / TC: 15 Min-20 Min

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