WORKOUT WOCHENPLAN

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

Montag

MOD3186

CORE STRENGTH

EMOM x 12 (45 sec work):

Good Mornings (you choose weight)
Hollow Hold
KB suitcase Carry right
KB suitcase carry left

CONDITIONING

Metcon (5 Rounds for reps)

Every 4 Minutes x 5:

20/15 cal ROW

15 dbl. DB Cleans

15 Box Jumps 60/50

L1: 2x 15/10 kg

L2: 2x 22,5/15 kg

L3: 2x 30/22,5 kg

Dienstag

MOD3187

STRENGTH

Box Back Squat (3-3-3-3)

4 sets of 7 reps every 3 min

Build up across sets.

Dead stop at the box. Maintain tension!

start @ approx. 50-60%

WOD

VICE GRIP (Time)

8 Rounds For Time:

5 Devil Press

10 Chest 2 Bar Pull Ups

– then --

40 Burpee over DB

TC: 18 Minutes

L1: 15/10 kg

L2-3: 22,5/15 kg

*Burpee over DB: DB hintereinander auflegen

WEIGHTLIFTING

Muscle Clean (5x5 every 1:30)

30-35-40-45-50%

ass Push Press to your first and final rep of each set.

Hang Power Clean (5x5 every 1:30)

55-60-65-70-75%

add a Push Jerk to your first and final rep.

Clean 4 Complex (1-1-1-1-1-1 every 2 Min.)

Pull+HPC+SC+Jerk

Set 1,2 @ 75%

Set 3,4 @ 80%

Set 5,6 @ 85%

Floating clean high Pulls (5x3 @ 100% every 1:30)

This variation starts 2 inch off the floor and only ever return to this position, keeping the tension throughout the working sets.

Mittwoch

MOD3188

ENGINE BUILDING

Metcon (AMRAP - Rounds and Reps)

In teams of 2, AMRAP 25:

255m Farmers Carry

50 Goblet Squats

25 Burpee Pull Ups

L1: 16/12 kg

L2: 24/16 kg

L3: 32/24 kg

Donnerstag

MOD3189

Weightlifting

Snatch Complex (Weight)

Every 2 Min x 5:

2 Snatch Pulls

1 High Hang Squat Snatch

1 Low Hang Squat Snatch

Start @ approx. 50% and increase to a heavyish but excellent complex.

WOD

Metcon (5 Rounds for reps)

EMOM x 15:

1: XX HSPU

2: 10 Power Snatch @ 60%

3: 30-50 DU

Score: number of HSPU

scaling: elevated, PIKE, Push Ups

Gymnastics

T2B (Checkmark)

Warm Up: Tabata
- Seated Single Leg / Double Leg Compression
- Superman Hold
Technique:
- Kip Swing
- Banded Lat Pull Downs
- Hanging Knee Raises / Leg Raises
- T2B
Strength:
- 8 rounds / 01:30 min
- 8-10 weighted HKR / Skin the cat
- 8-10 Bench Press
Mobility

Egal ob RX Athlete oder Beginner - Gymnastics ist für JEDES Fitnesslevel geeignet! 🙂

Der Kurs findet auch bei -1- Teilnehmer statt!