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Weightlifting:
EMOM x 8 2 Power Snatch + max strict HSPU Metcon: In Teams of 2, for time: 400m Sandbag carry -- every 100m do 10 Sandbag cleans (after 100m, 200m, 300m and in front of the box) Then 4 Rounds of 12 DB Deadlifts 9 DB Squats 6 DB Push Jerks (2x17,5/2x10kg or heavier!)
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Max Effort Lower Body Day
Strength: - Front Squat +25% chains - 1RM - Stationary (lunge position) Good Morning - Work up to max band tension from FRONT for 8 reps per leg - Glut Ham raises with partner 3x max WOD: Benchmark-Day: "Diane" 21-15-9 for time: Deadlift 102/61kg Handstand pushups Karfreitag: WOD & Brunch (Zuerst die Arbeit, dann das Vergnügen!) Ostersamstag, -sonntag & -montag: Restdays! (Erholung ist angesagt - lasst es euch gut gehen!) Zur Info: Am Donnerstag 25.4.19 finden die Training zur vollen Stunde statt - also um 18h, 19h und 20 Uhr. Die 20 Uhr Klasse ist ausnahmsweise kein Competition Training! Repetition Upper Body Day
Strength: - Flat DB Bench Press (palms in) 60% 1RM- 3x max reps - 3 Sets of: Banded straight arm pulldowns - 12 reps superset with banded pullaparts - 20 reps - DB lateral raises - 3x12 - Rope hang - 3x max time WOD: For time: 60 DB Hang Clean & Jerk (alt. every 5 reps) 22.5/15kg 50 T2B 40 Thrusters 43/30kg 30 Burpee Box Jump Overs TC 20 min Gymnastics:
Russian Leg Lifts - 3x max reps Metcon: AMRAP 4 min - 4 min rest x 3 rounds of: 27/21 cal row 21 Power Clean 15 Burpee Box Jump Overs 24“/20“ Weights for the Power Cleans
Dynamic Effort Lower Body Day
Jumps: - 2 Broad Jumps - 6x Strength: - Front Squat Top Set, 8 reps, start with 50% 1RM - Box Step ups 24“/20“ - 2x10/leg - Pull-throughs with band - 3x8 Core/Abs: - DB side bends - 3x20/side WOD: AMRAP 15 min 8 Toes to Bar 10 Situps 12 Pushups 30 Air Squats Weightlifting:
EMOM x10 1 Snatch Pull 1 Hang Squat Snatch 1 Squat Snatch Start with 50% 1RM Snatch and increase Gymnastics: EMOM x6 5 L-Sit pullups Metcon: AMRAP 10min: 3-6-9-12-etc OH Squats 43/30kg Push Press 43/30kg Max Effort Upper Body Day
Strength: - Floor Press with 50% chains - 1 RM - Russian Dips - 3x8 - DB rows on inclined bench - 3x12 - DB Shrugs - 2x12 WOD: For time, alternating between: 1-2-3-4-5-6-7-8-9-10 Snatch 40/25kg 10-9-8-7-6-5-4-3-2-1 Pullups TC 12 min |
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