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Dynamic Effort Upper Body Day
Strength: -Bench Press with Straight Bar @40% + Doubled Micro Mini (under 100kg max) or Mini Bands - 9x3 (3 sets wide, 3 sets middle, 3 sets close) -Bench Press Straight Weight Top Set, 8 reps, Close grip Accessory: - Bent Over Barbell Rows - 3x10 Core/Abs: - Standing Banded Oblique Twists - 3x25 per Side WOD: AMRAP 8 min: 30 double unders 20 toes to bar 10 ground to overhead anyway 60/43kg Da am nächsten Dienstag (1. Mai) bereits alle Trainings ausgebucht sind, bieten wir um 16.30 Uhr eine zusätzliche Klasse an! Einschreiben ab sofort möglich...  Max Effort Lower Body Day
Strength: - Front Squat with Straight Bar + 25% Hanging Chains - 1RM - Speed Pulls: Sumo Deadlift @50% + 30% Band Tension - 10x2 Accessory: - Stationary (lunge position) Good Morning - Work up to max band tension from FRONT for 8 reps per leg Core/Abs: - DB Situps 8RM WOD: For time: 400m run 40 Double unders 40 cal. row/bike 40 Alternating pistols TC 10 min January „WISH BOX WOD“ from Reto:
For time: 2000m run 100 Clean 43/30kg 200 Double unders Max Effort Upper Body Day
Strength: -Behind the Neck Jerk + Pause Jerk + Jerk find your max Accessory: -Flat DB Tate Presses 3x12 -DB Shrugs (head down, pull shoulders Back) - 3x20 Core/Abs: -Strict Toes to Bar with Med Ball btw feet - 45 reps total WOD: AMRAP 5 min: -15 bastards -15 power clean 50/35kg rest 2 min. AMRAP 5 min: -15 double unders -15 shoulder to overhead anyway 50/35kg Dynamic Effort Lower Body Day
Strength: -Back Squat @55% + 25% Hanging Chains, No Box - 10x2 -Squat Straight Weight Top Set 8 reps (+5kg from last week) Accessory: -Straight Bar Arch Back Good Morning to Full Extension (top), Max Band Tension from Front - 3x15 Core/Abs: -Heavy Banded Standing Static Hold in Ab/Crunch Position - 2 Sets: 45 sec Middle, 30 Seconds Per Side (Obliques) WOD: Benchmark Day: "Isabel" For time: 30 Snatch 61/43 kg Time cap 8 min 3 rounds for time:
30 Air Squats, then run 200m Rest 20 Pushups, then run 400m Rest 10 strict Pullups, then run 600m Rest Rest for exact amount of time required to complete previous running interval Dynamic Effort Upper Body Day
Strength: -Floor Press @70% - 9x3 (3 sets Close Grip, 3 Sets Middle Grip, 3 Sets Wide Grip) -Bench Press Straight Weight Top Set Accessory: -Wide grip banded inverted row 3x10 Core/Abs: -Side bends wit DB 3x20 WOD: 10 Min AMRAP 12 DB Hang Clean and Jerk 8 Strict Ring Dips 5 min rest 800m run all out Max Effort Lower Body Day
Strength: -Overhead squat max Speed Pulls: -Conventional Deadlift @50% + 25-30% Band Tension - 12x1 Accessory: -Glute Ham Raises - 3x Max Reps Core/Abs: -Sit Ups Against Max Band - 4x15 WOD: 3 rounds for time 12 Deadlift 70/45kg 9 Hang Clean 70/45kg 6 Push Press 70/45kg 50 Double unders 20m heavy sand bag carry Team WOD
3 players, partition work as desired For time: Run 400m (entire team) 150 Box jumps (20 inch) 105 Handrelease Pushups 75 DB Push press (2x22,5/15kg) 105 Air Squats 150 Overhead walking lunge steps (20/15kg plate) Run 400m (entire team) |
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