WORKOUT WOCHENPLAN

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

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Kein WOD verfügbar

Kein WOD verfügbar

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.

Gymnastics

T2B (Checkmark)

Warm Up: Tabata
- Scapula Pull Ups
- KB Compression
Technique:
- Kip Swing
- Banded Lat Pull Downs
- Hanging Knee Raises / Leg Raises
- T2B
Strength:
- 8 rounds / 01:30 min
- 8-10 strict HKR
- 8-10 Lat Pull Downs
- Tabata: Dead Hang + Hollow Rocks
Mobility