Strength
Back Squat
1 x 5 @ 40 %
1 x 5 @ 50 %
1 x 5 @ 60 %
Then: 10 x 10 strict Dips
WOD
1/1 Cal Airbike / Wallballs
2/2
3/3
4/4
5/5
5 Burpees
6/6
7/7
…
10/10
10 Burpees
11/11
…
…
15/15
15 Burpees
16/16
…
20/20
20 Burpees
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Samstag, 18. Mai 2019
Oly Lifting: Clean & Jerk
Every 90 seconds for 12′: 1 Squat Clean & Jerk
WOD
Partner-WOD, for time
50-40-30-20-10
Slamballs (15/10 kg)
Box Jumps
Burpees
only one partner working at a time, split reps evenly
Donnerstag, 16. Mai 2019
Oly Lifting: Snatch
E2MOM for 20′: 1 Squat Snatch
WOD
15′ AMRAP
5 Handstand Pushups
5 Power Snatches (60/42.5 kg)
15/12 cal Row
Mittwoch, 15. Mai 2019
Oly Lifting: Clean & Jerk
7x 5 Clean Pull
6 x 2 Hang Squat Clean
WOD
3 RFT
8 Thruster (50/35 kg)
16 Pullups
32 Double Unders
Dienstag, 14. Mai 2019
Strength
Shoulder Press
1 x 5 @ 40 %
1 x 5 @ 50 %
1 x 5 @ 60 %
Then: 10 x 10 strict Pullups
WOD
20′ AMRAP
21/15 cal Bike
20 Hang Power Cleans (42.5/30 kg)
20 Burpees over bar
200 m Run
Sonntag, 12. Mai 2019
Strength
Back Squat
1 x 5 @ 75 %
1 x 3 @ 85 %
1 x 1+ @ 95 %
Then: 10 x 10 strict Dips
WOD
„Grip Challenge“
Cumulate 12min Hang Hold (2er Team)
Each time you or your partner drop from the bar perform:
25/20 cal Bike
25 Burpees
Nur ein Teampartner hängt an der Stange, Bike und Burpees können gleichzeitig gemacht werden.
Samstag, 11. Mai 2019
Oly Lifting: Snatch
6 x 3 Overhead Squats
WOD
Partner WOD, For Time
25 Sumo Deadlift Highpulls (50/35 kg)
50 Partner Wallballs (9/6 kg)
75 Mountain Climber
100 Partner Situps
75 Mountain Climber
50 Partner Wallballs
25 Sumo Deadlift Highpulls
