WORKOUT WOCHENPLAN

Don’t stop when you are tired, stop when you are done

Montag

Kein WOD verfügbar

Dienstag

Kein WOD verfügbar

Mittwoch

Kein WOD verfügbar

Donnerstag

MOD3154

Weightlifting

Clean and Jerk (15 Minutes to work up to ha heavy rep.)

5 @ 50%

3 @ 60%

3 @ 70%

2 @ 80%

1 @ 90%

every 2 Min.

This is a warm up for Heavy Grace, no 1 RM attempt.

WOD

HEAVY GRACE (Time)

30 Clean & Jerks

Rx: 83/61kg

Time Cap: 6 Min.

scale to 70-75% of 1 RM.

Gymnastics

PU / C2B / BMU / RMU (Checkmark)

Gymnastics for all fitness levels!

Warm Up: Core + DU
Technique: PU Progression
Strength: Strict PU + Bench Press
Mobility

Gymnastics findet statt, egal wie viele Teilnehmer!😉

Freitag

MOD3155

GAMEDAY

Tommy Mac (Time)

For Time:
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#
12 Burpees
12 Thrusters, 115# / 75#
12 Burpees
12 Power Snatches, 115# / 75#
12 Burpees
12 Push Jerks, 115# / 75#
12 Burpees
12 Hang Squat Cleans, 115# / 75#
12 Burpees
12 Overhead Squats, 115# / 75#

Time Cap: 30 Minutes.

Scale Weight as needed.