Mittwoch, 31 Mai 2017 16:49

Donnerstag, 01.06.2016

Strength
7 x E2MOM
5x Power Cleans AHAP
WOD
16min EMOM
Odd Minute 10x Thrusters with 42.50kg / 30.00kg
Even Minute 10x Burpees
Gymnastics
3 Runden / 10x Hanging leg raises
10x lateral V-up left & 10x right
Dienstag, 30 Mai 2017 17:58

Mittwoch, 31.05.2017

Strength
Push press (climbing weight)!
3x8@70% / 1x8@75% / 1x8@80%>
WOD
 
8 Runden
8x Pushups
8x Air Squats
8x Pullups
8x Deadlifts with 42.50kg / 30.00kg
8x Hang Power Cleans with 42.50kg / 30.00kg
8x Shoulder to Overhead with 42.50kg / 30.00kg
Row for 8kcal or bike
TC: 25min
Montag, 29 Mai 2017 16:46

Dienstag, 30.05.2017

Strength
Back-Squats (climbing weight) &
AMRAP strict Pullups nach jedem Set!
2x8reps@70% / 2x8reps@75% / 1x8@80%

Sonntag, 28 Mai 2017 10:41

Montag, 29.05.2017

Skill / Strength
10min EMOM
5 Snatch pull / 5 Snatches low hang
WOD
3 Runden
50 x Double Unders
15 x Dumbell or KB Squat Cleans 22kg / 15kg
15 x Burpees
50 x Double Unders
Rest for 2min
TC:20min

Gymnastics
3 Runden
Kettlebell/DB Front Rack Hold for 30s
30sec Kettlebell walk RH & 30sec LH (go heavy!)

Freitag, 26 Mai 2017 15:38

Sommerwochende :-) 27. - 28.05.2017

Wie angekündigt gibt es am Sonntag ab 10:00 Uhr das WOD "MURPH"

Donnerstag, 25 Mai 2017 09:17

Freitag, 26.05.2017

Zwickltag? Was gibt´s da Besseres als den Tag geniessen und mit uns zu trainieren? Komm´ vorbei - wir haben ganz normal für dich geöffnet!

07.00 WOD

16.30 WOD

17.30 WOD

18.30 OpenGym

 

Strength
8x Deadlifts 3 sets @ 70% | 1 set @ 75% | 1 set @ 80%
Pushups -> add 1 set AMRAP unbroken after each set of deadlifts
WOD
3 x [6 min work : 2´ rest] - try to get 1 round in each working phase.. remaining time = additional rest
30x Kettlebell Swings with 32.00kg / 24.00kg - russian style!
300m / 250m Row | [run = same meters | bike = meters x 3]
20x Kettlebell Snatches with 32.00kg / 24.00kg [10 each side] - alternate sides every 5 reps
200m /150m Row | [run = same meters | bike = meters x 3]

 

Mittwoch, 24 Mai 2017 14:45

Donnerstag, 25.05.2017

Feiertagsprogramm:

10.00 WOD:

Skill / Strength
7´ E2MOM
5x Squat Cleans - AHAP
WOD
TC: 25 / 2 rft
25x Toes to Bar
Bear Crawl 50m
25x Pullups
50x Air Squats
25x Ring dips / scaled: box dips
50x Situps

11.00 - 12.00 OpenGym

 

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
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