WORKOUT WOCHENPLAN

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

Montag

Kein WOD verfügbar

Dienstag

MOD3152

STRENGTH

Deadlift (10-8-6-4-2 every 2 Min)

@50-60-70-80-90%

WOD

Metcon (AMRAP - Rounds and Reps)

AMRAP 12 Minutes:

9 T2B

3 Deadlift

9 T2B

6 Deadlift

9 T2B

9 Deadlift

9 T2B

… continue adding 3 reps to the Deadlift until time expires.

L1: 50/35 kg

L2: 70/50 kg

L3: 103/70 kg

Weightlifting

SNATCH, HEAVY CONSISTENCY (Weight)

5 @ 30%
3 @ 40%
3 @ 50%
3 @ 60%
3 @ 70%
2 @ 80%
1 @ 90%
every 2:00 min
then
10 x 1 @ 91% every 90 seconds.

Goal: Hit 100% of your lifts!

(30 min. session)

Mittwoch

MOD3153

ENGINE BUILDING

CAP230903* (Time)

In Teams of 2,
For time:
1000/800//900-m row
60 bench presses (47/70 kg)
2,000/1600//1800-m row
40 bench presses
3,000/2400//2700-m row
20 bench presses
– 40:00 time cap.

Weight:
L1:30/20kg scale to roughly 60% 1 RM
L2:52/34kg
L3:70/47kg

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.

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.