|
Max Effort Upper Body Day
Strength:
Metcon: For time: 70 DB Renegade Rows 60 DB Alt. Lunges 50 DB Floor Press 40 DB Squats 30 DB Pushups 20 DB Shoulder to OH Finisher: 100 Banded Triceps Pushdowns 100 Banded Pullaparts
0 Kommentare
 Max Effort Lower Body Day
Strength:
Core/Abs: 4x 30 sec on/off: Banded Hollow hold Metcon: AMRAP 8 min 10 Double Unders (increase by 5 reps each round) 12 Deadlifts 9 Hang Cleans 6 Shoulder to OH Rx: 70/47kg Intermediate: 55/35kg Beginner: 35/25kg “Goat Day”
On the Minute x 15 1. min: Movement 1 2. min: Movement 2 3. min: 10-15 V-Ups Metcon: “Rankel”. AMRAP 20 min: 6 Deadlift 100/70kg 7 Burpee pull ups (6″ reach) 10 KB Swings 32/24kg 200m run Dynamic Effort Upper Body Day
Strength: - Push Press @50% + 30% bands - 12x2 - Bench Press Top Set, close grip - 1x8 Start with 75% 1RM, +2,5kg/week Metcon: Benchmark-Day: „Angie“ For time 100 Pullups 100 Pushups 100 Situps 100 Squats TC 30 min Weightlifting:
- Snatch Balance: 3-3-2-2-1-1-1 - Jerk Dip + Split Jerk: (1+1) x 5 - Clean Deadlift from 10kg plates 3x3 @ HEAVY load. EMOM x 12 (4 Rounds) Min 1: 7 Box Jump Overs + 4 Power Cleans @ 60/40kg Min 2: 7 T2B + 4 Overhead Squats @ 60/40kg Min 3: 7 Burpees + 30 Double unders Dynamic Effort Lower Body Day
Strength: - Box Squat @50% 1RM - 5x5 (you can use a different bar than you are used to!) - Deficit Sumo Deadlift on 15kg plates - 2x6 + 2x10 (reset every rep, do not max out, no belt!) - Barbell Reverse Lunges - 3x12 each leg Core/Abs: 3 rounds, not for time: -10x Turkish get up, 5R/5L (Medium weight) Metcon: AMRAP 7 min 1-2-3-4-… +1 Strict Pullup Squat Clean 75% 1RM Max Effort Upper Body Day
Strength:
Metcon: Partner WOD AMRAP 14 min 12 Synchro KB Thrusters 24/16kg 8 Strict HSPU 4 Legless Rope Climbs “Goat Day”
On the Minute x 15 1. min: Movement 1 2. min: Movement 2 3. min: 15 T2B Metcon: "Tabata Something Else" Tabata Pull-Ups Tabata Push-Ups Tabata Sit-Ups Tabata Air Squats Score is the total reps performed in all of the intervals. |
Auf dieser Seite ......findest du das Workout of the Day, sowie News, Fotos, Stories, etc.  
CFT-Logo für iPhone Hintergrund
Wallpaper für Desktop Hintergrund
Categories
Alle
Archives
Januar 2020
|
RSS-Feed
