Strength
Clean & Jerk
1 x 8 @ 74%
1 x 5 @ 79%
1 x 3 @ 84%
1 x 2 @ 90%
1 x 1 @ 95%
Prozente zu kompliziert? Dann einfach pro Trainingseinheit pro Satz 1-2.5 kg mehr auflegen.
WOD
In teams of two, with only one person working at a time, complete AMRAP 30′:
1.000 m Row
100 Kettlebell Deadlifts
100 m Kettlebell Farmers Carry
100 Kettlebell Walking Lunges
100 Kettlebell Push Presses
Strength
Front Squat
1 x 8 @ 74%
1 x 5 @ 79%
1 x 3 @ 84%
1 x 2 @ 90%
1 x 1 @ 95%
Dumbbell Press
1 x 8 @ 74%
1 x 5 @ 79%
1 x 3 @ 84%
1 x 2 @ 90%
1 x 1 @ 95%
Prozente zu kompliziert? Dann einfach pro Trainingseinheit pro Satz 1-2.5 kg mehr auflegen.
WOD
Tabata each
Shoulder to Overhead (42.5/30 kg)
Situps
Power Clean (42.5/30 kg)
Strength
Snatch
1 x 8 @ 74%
1 x 5 @ 79%
1 x 3 @ 84%
1 x 2 @ 90%
1 x 1 @ 95%
Pullup
1 x 8 @ 74%
1 x 5 @ 79%
1 x 3 @ 84%
1 x 2 @ 90%
1 x 1 @ 95%
Prozente zu kompliziert? Dann einfach pro Trainingseinheit pro Satz 1-2.5 kg mehr auflegen.
WOD
14′ AMRAP
14 Deadlifts (102.5/70 kg)
14 Ring Rows
14 Box Jumps
Strength
Back Squat
1 x 8 @ 74%
1 x 5 @ 79%
1 x 3 @ 84%
1 x 2 @ 90%
1 x 1 @ 95%
Strict Press
1 x 8 @ 74%
1 x 5 @ 79%
1 x 3 @ 84%
1 x 2 @ 90%
1 x 1 @ 95%
Prozente zu kompliziert? Dann einfach pro Trainingseinheit pro Satz 1-2.5 kg mehr auflegen.
WOD
Alternating EMOM for 10 Min
Min 1: Power Clean (42.5/30 kg)
Min 2: Double-Unders
Score: total reps
Strength
Deadlift
5 x 3 @ 80 %
Bench Press
5 x 3 @ 80 %
WOD
E3MOM for 12 Min
Run 400 m
AMRAP Sumo Deadlift (82.5/47.5 kg)
Score is total reps Deadlift.
Strength
Clean & Jerk
5 x 3 @ 80 %
Partner-WOD
30′ AMRAP
Run 800 m
50 StOH (60/42.5 kg)
50 Burpee Box Jump Overs
Both run and share all other movements.
Strength
Front Squat
5 x 3 @ 80 %
Dumbbell Press
5 x 3 @ 80 %
WOD
Death by Power Clean (82,5/57,5 kg)
