Nikolaus-Lauf im Gonsenheimer Wald

Am Samstag findet keine reguläre Endurance-Class statt. Der ALV Mainz veranstaltet im Gonsenheimer Wald seinen 7. Nikolaus-Lauf und Simone und andere CFMZ-Athleten nehmen teil. Wer noch mitmachen will, meldet sich bei Simone!

 

 

Skills

Every 2 minutes, for 18 minutes (3 sets of each):

Station 1: Muscle-Ups x Max Reps in 45 seconds

(OR 3 Rolls to Candlestick + Low Ring Muscle Up Progression x 3-4 reps)

Station 2: Handstand Walk x 10 meters

(use partner assist or Handstand Wall Runs if you don’t have handstand walks yet)

Station 3: L-Sit x 45-60 seconds (accumulated)

 

WOD

For time:

50 Calories of Rowing

40 Toes to Bar

30 Ring Dips

20 Dumbbell Thrusters (2 x 22.5/15 kg)

10 Bar Muscle-Ups

Mittwoch, 04. Dezember 2019

Oly Lifting:

Five sets of:

Squat Snatch x 1.1.1

(rest 5-7 seconds between singles)

Rest 2 minutes between sets

 

WOD

5 RFT of

250 Meter Row

10 Chest-to-Bar Pull-Ups

5 Overhead Squats (no rack)

Rest 1’ between rounds

Dienstag, 03. Dezember 2019

Strength
Every 2 minutes, for 16 minutes (8 sets) of:
Push Jerk + Split Jerk

Build over the course of the 8 reps to today’s heavy.

 

WOD
Three sets for max reps of:
60 seconds of Dumbbell Box Step-Overs (2 x 22.5/15 kg)
60 seconds of Strict Handstand Push-Ups
60 seconds of Toes to Bar
60 seconds of Kettlebell Swings (24/16 kg)
Rest 60 seconds

 

Samstag, 30. November 2019

WOD

In teams of two, alternating each movement, complete ten rounds for time of:

400 Meter Run

30 Wall Ball Shots (9/6 kg)

20 Dumbbell Box Step-Overs (2 x 22,5/15 kg)

(Partner A runs 400 meters; Partner B performs 30 Wall Ball Shots; Partner A performs 20 Dumbbell Box Step-Overs; Partner B runs 400 meters; etc…)

Donnerstag, 28. November 2019

Strength
Five sets of:
Front Squat x 2 reps @ 90-92.5% of 1RM
Rest 2-3 minutes

 

WOD
For max calories/reps:
3 Minutes of Assault Bike
Rest 60 seconds
3 Minutes of Wall Ball Shots (9/6 kg)
Rest 60 seconds
3 Minutes of Rowing
Rest 60 seconds
3 Minutes of Double-Unders

Dienstag, 26. November 2019

Strength
Every 3 minute, for 15 minutes (5 sets):
Strict Shoulder Press x 1 rep

Suggested loads per set (by %): 80, 85, 90, 95, 95+

Once you have found your 1-RM (which you will use for this entire cycle), then perform the following:

Every 3 minute, for 6 minutes (2 sets):
Push Press x Max Reps @ 80-85% of today’s 1-RM

 

WOD
“Helen”
Three rounds for time of:
400 Meter Run
21 Kettlebell Swings (24/16 kg)
12 Pull-Ups