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

Montag, 08 Mai 2017 13:52

Dienstag, 09.05.2017

Skill / Strength
10´EMOM
Odd Minute 3x Handstand Pushups choose 3-8 ....try to get 1rep more than the weeks before! :-)
Even Minute 10x Wall Balls choose between 10 - 15 reps

Sonntag, 07 Mai 2017 09:01

Montag, 08.05.2017

Wir starten in eine neue Woche!

08.05.2017 / Montag

Strength
5 - 3 - 3 - 3 - 3 / @ 80-90%
Push Jerk @ 80-90%
Back squats @ 80-90%
WOD
3min TC - 3min Rest - 3min TC - 3min Rest - 3min TC
Row 500m go for a fast 500m time.. each working TC!! [bike: 1500m]
choose bike or row and stick to it for each round! try to get the 2nd and 3rd as fast as the 1rst!!
Freitag, 05 Mai 2017 19:05

Wochenende, 06.05./07.05.2017

Samstag, 06.05.2017

9.00 [TryOut]WOD

10.00 Technik-WOD

11.00 bis 12.30 OpenGym

 

Sonntag, 07.05.2017

9.00 Technik-WOD

10.00 Hero-WOD

11.00 bis 12.30 OpenGym

 

 

Donnerstag, 04 Mai 2017 16:09

Freitag, 05.05.2017

Strength
Warm up with OHS 3 x 3 @ 60 / 70 / 80%
Overhead Squats 5-5-5-3-3 @80-90%
TC: 15min
Strength
2x SquatSnatches@80% - 6 Runden
TC: 15min
WOD
20 push ups; 1 sit up / 19 push ups; 2 sit ups / 18 push ups; 3 sit ups /......usw...immer 21 reps bis....1 push up; 20 sit ups
TC: 15min
Mittwoch, 03 Mai 2017 17:59

Donnerstag, 04.05.2017

Skill / Strength
EMOM x 10
Odd Minute Strict Pullups / choose between 3 -8 reps
Even Minute Kettlebell Swings with 32.00kg / 24.00kg / choose between 10 - 15 reps
WOD
AMRAP 4min
20x Power Snatches with 42.50kg / 30.00kg
20x Front Squats
remaining time..max bar-facing burpees
WOD
Rest for 4min : 0s
WOD
AMRAP 4min
15x Power Snatches with 42.50kg / 30.00kg
15x Front Squats
remaining time..max bar-facing burpees
WOD
Rest
WOD
AMRAP 4min
10x Power Snatches with 42.50kg / 30.00kg
10x Front Squats
remaining time..max bar-facing burpees
Dienstag, 02 Mai 2017 16:32

Mittwoch, 03.05.2017

Strength 1:
6 Runden
2x Hang Squat Cleans / low hang! @80%
TC:15min
Strength 2:
5-5-5-3-3@80-90%
Snatch Grip Deadlift
TC:15min
WOD
3 Runden
Row 200m or run!
100x Lunges
50x Air Squats
TC: 12min
Montag, 01 Mai 2017 10:37

Dienstag, 02.05.2017

Skill / Strength
EMOM x 10
Odd Minute: Handstand Pushups / choose between 3 - 8 reps
Even Minute: Wall Balls /choose between 10 - 15 wallBalls

Freitag, 28 April 2017 15:36

Laaaanges Wochenende!

Samstag:

09:00 - 10:00  WOD

10:00 - 11:00 Technik / Snatch

11:00 - 12:00 OpenGym

12:00 - 13:00 YOGAWOD free tryout

Donnerstag, 27 April 2017 15:58

Freitag, 28.04.2017

Special-Warmup
3x Snatch Balance @ 60% - 70% - 80% [1RM Snatch]
Strength
15 min for Power Snatches, 15 min for OHS
2x Power Snatches @ 80% for 6 sets
Overhead Squats 5 - 5 - 5 - 3 - 3 @ 80%-90%
WOD
5 rft / TC: 12
Row / bike for cal m:15-f:10
Shuttle Run 100m do 2 Burpees each 10m
Gymnastics
Core-Tabata
L Sit
Seite 7 von 13
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