WORKOUT WOCHENPLAN

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

Montag

MOD3292

CORE STRENGTH

Tabata 1: Side Plank (switch sides each interval)

Tabata 2: Russian Swings (you choose weight)

CONDITIONING

Metcon (Time)

5 Rounds for time:

10 Deadlift

20 DB Snatch

400m Run

Time Cap: 20 Minutes

L1: 60/40kg | 15/10kg

L2: 80/60kg | 22,5/15kg

L3: 100/80kg | 22,5/15kg

Dienstag

MOD3293

STRENGTH

Push Press (OTM x 10, 2 Push Press across)

Choose a weight that you can maintain a good form with!

WOD

Metcon (5 Rounds for reps)

2 Min ON 2 Min OFF x 5

10 Thruster

15/12 cal BIKE

max reps Thruster

L1: 25/17 kg

L2: 35/25 kg

L3: 43/30 kg

Score: 2nd Thruster

Weightlifting

3 Position Clean (every 1:30 x 5)

Pockets-Hang-Floor

@65-75%

Add a Jerk to your final rep.

Hang Clean + Clean + Jerk (Weight)

Every 2 Min. x 5 @ 75-85% across

Clean and Jerk (every 2 Min x 5)

1 C&J @ 85-95%

Clean Pull (every 1:30 x 5)

3 Clean Pull @ 100-110%

Mittwoch

MOD3294

ENGINE BUILDING

Metcon (Time)

3 Rounds for time:

750/600m ROW

50 Sit Ups

25 Box Jump Over

Time Cap: 25 Min.

L1: 60/50cm Box

L2-3: 70/60cm Box

If class is crowded, make up 2 heats. heat 2 starts 3:30 after heat 1

Donnerstag

MOD3295

Weightlifting

Power Snatch (OTM x 11, waiveloading)

Quickly warm up to 70%, then 1 Power Snatch every minute:

1: 70%

2: 75%

3: 80%

4: rest

5: 75%

6: 80%

7: 85%

8: rest

9: 80%

10: 85%

11: 90%

WOD

Metcon (Time)

For Time:

21 Power Snatch w1

21 Ring Dips

15 Power Snatch w2

15 Ring Dips

9 Power Snatch w3

9 Ring Dips

Time Cap: 15 Min.

L1: 30/20 ; 35/25 ; 40/30

L2: 35/25 ; 45/35 ; 55/45

L3: 43/30 ; 61/43 ; 70/50

Gymnastics

T2B (PART 4/4) (7 Rounds for reps)

Warm Up: Tabata
- 10 Superman - Swim
- 10 Deadbugs
Technique:
- Kip Swing
- Lat Pull
- Jump into hollow + kip
- Hanging Knee Raises / Leg Raises
- T2B
Strength:
4 rounds / 02:00 min
- 4-8 strict HKN / HLR (for max height)
6 rounds / 01:30 min
- 30 sec active hang
- 8-12 DB Bench Press
Mobility