WORKOUT WOCHENPLAN
Montag
MOD3149
CORE STRENGTH
30 sec ON 30 sec OFF x 8:
- HS Hold
- Hollow Hold
CONDITIONING
On a running clock (3 Rounds for reps)
In teams of 2,
Min 00:00-10:00
60 Clean & Jerk
Min 10:00-18:00
60 HSPU // 20 Wallwalks
*remaining time: max Push Ups
Rest between Min 18:00-20:00
Min 20:00-30:00
200/140 cal BIKE or ROW
L1: 43/30 scale to 70% of 1 RM
L2: 61/43
L3: 70/50
for the erg part: choose the erg that challenges you. Some of you want to enjoy the bike, some of you want to improve their row efficiency.
Have fun 🙂
Scoring: time for C&J, HSPU/WW, Bike
post amount of Push Ups in the comments.
Dienstag
MOD3150
STRENGTH
Back Squat (5x6 @ 75% every 2 Min.)
WOD
Metcon (Time)
3 Rounds for time:
10 Front Squats @ 60%
20 C2B
50 Double Unders
Time Cap: 21 Minutes
Bar is taken from the floor.
Scale DU to either 25 or 150 Single Unders
Weightlifting
Focus: Positioning, confidence in buildig up weight.
Warm-up
3 rounds light weight (20%)
5 x Muscle Clean
5 x Front Squats (2sec rest @ the bottom)
5 x Strict Press
5 x Push Press
5 x Tall Clean
Clean Pull-Squat-Jerk Complex (Weight)
Every 2 Min x 5
1 Clean Pull
1 Hang Power Clean
1 Front Squat
1 Push Jerk
@ 40-60%
start at 40% slowly build up to 60%
Power Clean (every 1:30)
3 @ 60%
3 @ 65%
3 @ 70%
3 @ 75%
3 @ 80%
Squat Clean and Jerk (every 2 Min.)
2x Squat Clean + 1 Jerk @ 65%
2x Squat Clean + 1 Jerk @ 70%
1x Squat Clean + 1 Jerk @ 75%
Squat Clean and Jerk (every 2 Min)
1 @ 80%
1 @ 85%
1 x 3 @ 90% (take singles)
Mittwoch
MOD3151
ENGINE BUILDING
Metcon (3 Rounds for reps)
Every 9 Minutes x 3:
20 Wallballs
20 SDLHP
20 Pull Ups
20 Push Press
250/200m ROW
L1: 25/17 kg
L2: 35/25 kg
L3: 43/30 kg
If class is packed make up 2 heats, heat 2 starts 3:30 after heat 1.
Scale to 15/15/15/15 if needed.
Donnerstag
MOD3152
Weightlifting
Power Snatch Complex. (OTM x 8, build up to a heavy but excellent complex.)
1 Snatch Deadlift+
1 Snatch High Pull+
1 Power Snatch
1 Snatch High Pull+
1 Power Snatch
WOD
Metcon (Time)
25-20-15-10-5
Power Snatch
T2B
Burpees
Time Cap: 20 Minutes.
L1: 25/17 kg
L2: 35/25 kg
L3: 50/35 kg
Freitag
MOD3153
GAMEDAY
yes its friday, but lets celebrate Prison Thrusday 🙂
PRISON THURSDAY
„PRISON THURSDAY"
5 Rounds OTM (35 MIN.)
-10 Bench Press ahap (60-70%)
-10 Strict Ring Rows feet on box.
-10 Barbell curls ahap
-10 Skull Crushers KB ahap.
-10 alt. DB Hammer curls ahap (10l+10r)
-Max Reps strict dips.
-Rest
5 Rounds OTM (35 MIN.)
-10 Bench Press ahap (60-70%)
-10 Strict Ring Rows feet on box.
-10 Barbell curls ahap
-10 Skull Crushers KB ahap.
-10 alt. DB Hammer curls ahap (10l+10r)
-Max Reps strict dips.
-Rest
Samstag
Kein WOD verfügbar
Sonntag
Kein WOD verfügbar
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