WORKOUT WOCHENPLAN
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
Freitag
MOD3190
GAMEDAY
LIFT OFF.
DT Complex (12 Minutes.)
Build up to a heavy DT
Must be unbroken
12 Deadlifts
9 Hang cleans
6 Jerks
Must be unbroken
12 Deadlifts
9 Hang cleans
6 Jerks
WOD
RUNNING DT (Time)
5 Rounds for Time:
12 Deadlift
9 Hang Power Clean
6 Push Jerk
400m RUN
Time Cap: 20 Minutes.
L1: 35/25 kg
L2: 48/35 kg
L3: 70/48 kg
Samstag
MOD3185
BOOT CAMP
WFLWR WARMING (10 Rounds for reps)
EVERY 3 MINUTES x 10:
Run 400m
Score: Time of each round.
Scale: Distance as needed, 310m, 250m.
If you cannot run, perform the Workout on a Rower.
Sonntag
Kein WOD verfügbar
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