WORKOUT WOCHENPLAN
Montag
Kein WOD verfügbar
Dienstag
Kein WOD verfügbar
Mittwoch
Kein WOD verfügbar
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
Score:
Round 1-4 - Reps Strict HKR/HLR
Round 5-7 - Reps bench press
Freitag
MOD3296
GAMEDAY
Mary (AMRAP - Rounds & Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
Pistols = alternating!
Lifting weights
Bench Press (10-10-6-4-2-5-5-5-5-5)
Every 1:30:
10 @ empty bar
10 @ 40%
6 @ 55%
4 @ 65%
2 @ 75%
Then, every 2:30
5x5 @ 75-80% of 1 RM
Auxiliary Chest & Upper Body
Metcon (Checkmark)
3 Rounds every 6 Minutes
10-12 DB Flys
10-12 DB Pullover
8-15 Push Ups
CORE FINISHER
Metcon (Checkmark)
EMOM x 9 (40 ON/20 OFF)
Strict T2B
Roll Outs
Plank
Samstag
MOD3297
BOOT CAMP
Sonntag
Kein WOD verfügbar
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Rottfeld 9A
5020 Salzburg
