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Dynamic Effort Lower Body Day
Strength: Back squat @ 60% + 25% chain - 8x3 Weightlifting: Banded Squat Cleans https://www.youtube.com/watch?v=kK12adOSK9M Accessory: Banded Sumo Dimmels 3x20 Core/Abs: 3 x Weighted Chinese Planks (10-20kg) 30 sec Front - 30 sec Back WOD: 4 rounds for time 10 Ring Dips 200m Run cash out 30 alternating pistols TC 11 min
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In 25 minutes:
3 Rounds of: 20 KB Swings 15 KB Goblet Squats 10 KB Snatches 5 KB One Arm Thrusters then 3 Rounds of: 20 Burpees 20 T2B 20 Wallballs 20/14 lbs then AMRAP in remaining time 100 Air Squats 80 Pushups 60 Medball Russian Twists 20/14 lbs 40 KB Alt. Front Rack Lunges 20 Pullups Dynamic Effort Upper Body Day
Strength: Bench Press @ 35% Bar Weight + Doubled Micro Mini's (Under 200 lb. Max) or Mini Bands - 15x3 (5 Sets Close grip, 5 Sets Medium Grip, 5 Sets Wide Grip) *20 SECOND REST PERIODS. Weightlifting: Zott press 3x10 Accessory: Weighted Pullups with Rope - 3x6 Core/Abs: (10-9-) 8-7-6-5-4-3-2-1 Hollow Rock Tuck Crunches WOD: 4 Rounds for time 40 DU 5 C2B Pullups 3 Bar Muscle ups TC 10 min Max Effort Lower Body Day
Weightlifting: Hang Power Clean + Hang Squat Clean - 1 RM Strength: Thruster against bands - 3RM Accessory: 3x10 heavy good mornings WOD: 5 rounds for time 5 Thrusters 43/30kg 5 Back Squats 43/30kg 5 Push Press 43/30kg WISHBOX-WOD OKTOBER by Anja, Ersan, Joel, Christoph & Rahel
For Time: 450m run 20 Squat Cleans 50/35kg 5 HSPU 15 Squat Cleans 60/45kg 10 HSPU 10 Squat Cleans 70/55kg 15 HSPU 5 Squat Cleans 80/65kg 20 HSPU then 15 T2B 15 C2B Pullups Max Effort Upper Body Day
Strength: Wide Grip Bench Press + chains - 1RM Accessory: - DB Tate Presses Against Micro Mini or Mini Bands Grip: - Hex DB Holds (pinch tops of DBs) - 4x1 Minute WOD: EMOM 12 min 1. min: 6-8 Weighted strict Pullups 2. min: 4-6 Sandbag Cleans 3. min: 6-8 DB Squat Cleans Dynamic Effort Lower Body Day
Strength: Front Squat on Box @ 85% - 10x2 Weightlifting: Power Snatch @ 80% 1RM Snatch - 5x3 Accessory: 20 Rope Climbs with Partner WOD: 5 rounds for time: 300 meter row 2 Ring Muscle-ups 1:30 min rest between rounds Benchmark Day:
„Eva" 5 rounds for time: Run 800 m 30 KB (American) Swings 32/24kg 30 Pullups TC 40 min Dynamic Effort Upper Body Day
Strength: Floor Press with Straight Bar @80% - 9x3 (3 Sets Close Grip, 3 Sets Middle Grip, 3 Sets Wide Grip) Weightlifting: Muscle Snatch from Squat Position - 3x8 Accessory: Bent over narrow grip underhand rows - 3x8 Core/Abs: 3 rounds of: 3 Russian Leg lifts + 7 kipping toes to bar WOD: AMRAP 7 min 8 KB Snatches 24/16kg 5 clapping Pushups 100m Sprint Max Effort Lower Body Day
Weightlifting: Snatch Pull from 20kg plates - 1RM Strength: OH Squat - 3x5 WOD: AMRAP 15 min: 50 Wallballs 40 Lateral Burpees over Bar 30 Hang Cleans 40/30kg 5 Bar muscle ups Finisher: Bench Back Extensions - 4x20 superset with banded good mornings https://www.instagram.com/p/BiFQn-kBGE0/?hl=en&tagged=conjugatemethodscourse |
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