WORKOUT WOCHENPLAN
Montag
MOD3274
CORE STRENGTH
EMOM 12 Minutes
Min 1: 12-14 leg raises
Min 2: 16-20 alt. V-ups
Min 3: 50 sec. Hollow hold
Min 4: rest
CONDITIONING
Metcon (AMRAP - Rounds & Reps)
AMRAP 20 Minutes
8 Power Snatch
10 Burpee 2 Target
12 T2B
L1: 30/20 kg
L2: 43/30 kg
L3: 50/35 kg
Dienstag
MOD3275
STRENGTH
back-rack step-back lunges/leg (3 Rounds for reps)
3 sets for load:
10 back-rack step-back lunges/leg
– Rest 3:00 between sets.
10 back-rack step-back lunges/leg
– Rest 3:00 between sets.
WOD
Metcon (AMRAP - Rounds & Reps)
AMRAP 12 minutes
12 HSPU
18 Air Squats
24 Double Unders
Scaling HSPU: elevated, PIKE, Push Ups
Scaling DU: 48 SU or 12 Double Unders
Weightlifting
Snatch (3-3-3-2-2-2-1-1-1-1 every 2 Min)
1x3 @ 65%
2x3 @ 70%
3x2 @ 75%
2x1 @ 80%
2x1 @ 85%
Clean and Jerk (3-3-3-2-2-2-1-1-1-1 every 2 Min)
1x3+1 @ 65%
2x3+1 @ 70%
3x2+1 @ 75%
2x1+1 @ 80%
2x1+1 @ 85%
Mittwoch
MOD3276
ENGINE BUILDING
Metcon (AMRAP - Rounds & Reps)
In teams of 2, AMRAP 30 Minutes
400m Team Run
24 DB Floor Press
48/36 cal ROW
L1: 2x 15/10 kg
L2: 2x 22,5/15 kg
L3: 2x 30/22,5 kg
Donnerstag
MOD3277
Weightlifting
Power Clean (3-3-3-3-3 every 2 Min.)
Every 2 minutes, build to a heavy 3 RM Power Clean.
WOD
Metcon (5 Rounds for reps)
5 Rds, each for time:
15 Box Jump Over 60/50 cm
12 dbl DB Deadlift
9 dbl DB Hang Power Clean
6 dbl DB S2OH
Rest 2 Min. Between sets!
Use the rest to push each round like a sprint. Go unbroken on the Deadlifts. Break the HPC & S2OH in 2 sets if needed.
Score each round for time.
General time cap: 25 minutes.
Freitag
MOD3272
GAMEDAY
Hotshots 19 (Time)
6 rounds for time of:
30 squats
19 power cleans (95/135 lbs)
7 strict pull-ups
400-meter run
In honor of the 19 members of the Granite Mountain Hotshots firefighting team who tragically lost their lives while fighting a fire in Yarnell, Arizona on June 30, 2013.
https://www.crossfit.com/workout/2013/08/31#/comments
Time Cap: 40 Minutes.
Scale to teams of 2 if needed and do the run together.
Lifting Weights
DEADLIFT PARTY - Part I (Weight)
5 - 5 - 5
Deadlifts
50-60-70%
every 01:30 min
Score: weight for 1x5 DL 70% + weight for 1x2 DL 90%
DEADLIFT PARTY - Part II (Weight)
6-4-2-4-6
Deadlifts
80-85-90-85-80%
every 02:00 min
Shoulder Press (Let's have a party)
Strict Press
10 40%
8 50%
6 60%
4 70%
3 75%
3 80%
2 85%
1 90%
1 XXX%
1 XXX%
every 01:30 min
DL meets Push Press (4 Rounds for reps)
4 rounds every 03:00 min
5 DB push press right
5 DB push press left
10 DB Romanian DL right
10 DB Romanian DL left
Quicky Core Finisher🔥 (Checkmark)
TURN AROUND 😉
Samstag
MOD3273
BOOT CAMP
Sonntag
Kein WOD verfügbar
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