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Mittwoch, 02. Oktober 2019

Strength
Back Squat
*Set 1 – 5 reps @ 65-70%
*Set 2 – 3 reps @ 75-80%
*Set 3 – 1 rep @ 85-90%
Rest 2-3 minutes

Followed by…

Every 2 minutes, for 10 minutes (5 sets):
Back Squat x 1 rep @ 95%

 

WOD
Three rounds for time of:
400 Meter Run
20 Alternating Dumbbell Snatches (22.5/15 kg)
30 m Single-Arm Dumbbell Overhead Walking Lunges (22.5/15 kg, switch arm every 7.5 m)

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Dienstag, 01. Oktober 2019

Strength
Every 2 minutes, for 16 minutes (8 sets) of:
Hang Clean + Clean + Jerk
*Sets 1-2 – 65-70%
*Sets 3-4 – 70-75%
*Sets 5-6 – 75-80%
*Sets 7-8 – 80-85%

 

WOD
Every 4 minutes, for 20 minutes (5 sets) of:
400 Meter Run
10 Power Clean & Jerks @ 60-70% of 1-RM of 1-RM C&J

Donnerstag, 26. September 2019

WOD
Complete as many rounds and reps as possible in 15 minutes of:
12 Kettlebell Swings (32/24 kg)
6 Strict Pull-Ups
6 Strict Handstand Push-Ups

Rest 5 minutes, and when the running clock reaches 20:00…

then
Four rounds for time of:
400 Meter Run
12 Pull-Ups
12 Dumbbell/Kettlebell Push Press (22.5/15 kg)

Mittwoch, 25. September 2019

Oly Lifting
Every 90 seconds, for 15 minutes (10 sets) of:
Slow Pull Snatch x 1 rep

For the slow pull snatch, the barbell should be lifted at half-speed from the floor to the low thigh, then accelerate the barbell as quickly as possible through the middle to perform a full snatch.

 

WOD
Complete as many rounds and reps as possible in 10 minutes of:
10 Double-Unders
1 Power Snatch (50/35 kg)
20 Double-Unders
2 Power Snatches
30 Double-Unders
3 Power Snatches
…and so on, following the pattern for 10 minutes.

Dienstag, 24. September 2019

Strength

Four sets of:

2 Tempo Front Squats + 4 Front Squats

Rest 2-3 minutes

Perform the first 2 front squats at a tempo of 42X1, then immediately after perform 4 squats without any tempo restriction – focus on speed of the concentric.

 

WOD

Three rounds for time of:

30 Wall Ball Shots (9/6 kg)

15 Dumbbell Burpee Box Step-Overs (2 x 22.5/2 x 15 kg)