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
MOD3278
GAMEDAY
SNEAKY KAREN (Time)
For Time:
150 Wallballs* 20/14 lb
*every time you break: go for an 800m RUN
Time Cap: 20 Minutes.
Samstag
MOD3279
BOOT CAMP
Sonntag
Kein WOD verfügbar
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