WORKOUT WOCHENPLAN
Montag
Kein WOD verfügbar
Dienstag
MOD3144
STRENGTH
Shoulder Press (every 2 Min)
1x8 @ 67%
2x6 @ 72%
3x4 @ 75%
WOD
Metcon (Time)
3 Rounds for time:
20 Pull Ups
10 KB Snatch r
15 weighted Box Step Over (w/ KB) 60/50
10 KB Snatch l
15 Box Jump Over 60/50
Time Cap: 18 Min.
L1: 12/8 kg
L2: 16/12 kg
L3: 24/16 kg
Weightlifting
Focus: Pull & Position
Paused Snatch Position Complex (Weight)
1 Snatch DL to knee cap (2s hold)
1 Snatch DL to pockets (2s hold)
1 Hang Muscle Snatch
1 OHS
5x @ 40-50% every 2 Min.
High-Hang Snatch (5x2 @ 60-65% every 1:30)
Squat Snatch
Low-Hang Snatch (6x2 @ 65-72% every 2 Min)
Squat Snatch
Squat Snatch (5x2 @ 75-80% every 2 Min)
Snatch Grip Deadlift (4x4 @ 105-115% every 2 Min.)
Mittwoch
MOD3145
ENGINE BUILDING
Metcon (5 Rounds for reps)
Every 4 Min x 5:
50 Double Unders
5 Deadlift @ 70%
5 BMU
each round is capped at 2 Min!!
Rx+: 7 BMU
Scale Double Unders to managable number so you can make the time cap in all 5 rounds.
Should not take you longer than 30-40 sec.
If you din't have DU yet, go for 50 Single Unders.
Scale BMU to Burpee C2B or Burpee Pull Ups
Donnerstag
MOD3146
Weightlifting
1 Clean Pull 1 Low Hang Squat Clean 1 Squat Clean (Weight)
Every 2 Min. x 6
Start @ 50%, increase in small steps, watch technique!
WOD
"MIND ERASER" (AMRAP - Rounds and Reps)
AMRAP 20 Min.
7 Power Cleans
7 lat. Burpees over Bar
155 Meter Run (Small Lap)
L1: 43/30kg
L2:61/43kg
L3:75/53kg
7 Power Cleans
7 lat. Burpees over Bar
155 Meter Run (Small Lap)
L1: 43/30kg
L2:61/43kg
L3:75/53kg
Freitag
MOD3147
GAMEDAY
JORDAN (Time)
For Time
100 Kettlebell Swings
100 Sit Ups
100 Air Squats
100 Push Ups
Time Cap: 25 Min.
Weights: L1-3
100 Kettlebell Swings
100 Sit Ups
100 Air Squats
100 Push Ups
Time Cap: 25 Min.
Weights: L1-3
Samstag
MOD3148
BOOT CAMP
Sonntag
Kein WOD verfügbar
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