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Max Effort Upper Body Day
Strength: - Floor Press with Straight Bar + 25% Chains - 1RM Accessory: - Strict Press - 6x6 @ 60% 1RM - Push Ups Against Max Band - 3x12 Core/Abs: - Strict Toes to Bar (with Ankle Weights) - 35 reps total WOD: 21-15-9 Alt. Dumbbell snatches 22,5/15kg HSPU Dynamic Effort Lower Body Day
Strength: - Box Squat with Straight Bar @60% + 25% Band Tension - 10x2 - Squat Top Set Accessory: - Arch Back Good Mornings - 8RM Core/Abs: - Elbow or Straight Arm Plank - 3x Max Time WOD: For time: 21 Overhead Squats 50/35kg 21 Pullups 15 Overhead Squats 50/35kg 15 Chest to Bar 9 Overhead Squats 50/35kg 9 Bar Muscle Ups Bitte stellt die definitiven Teams für die Swiss Team Challenge 2018 zusammen, tragt alles in die neu aufgelegte Liste in der Box ein und registriert euer Team online hier bis am Ende Woche: https://www.eventbrite.com/e/swiss-team-challenge-2018-team-registration-registration-45854800944 Das Passwort lautet: STC2018Teams  10 Rounds for time:
30 Double unders 15 Wallballs 20/14 lbs 3 Bar Muscle ups 1 Squat Snatch 60/40kg TC 30 min Dynamic Effort Upper Body Day
Strength: - Strict Press @50% Bar Weight + Singled Micro or Mini Bands - 8x3 *Under 100kg. max: Micro Mini Bands - Bench Press Top Set Accessory: Strict Pull Ups (with Towel or Rope Grip) - 30 Reps Total Core/Abs: Standing Banded Oblique Twists - 3x20 Per Side WOD: AMRAP of 4 Mins of Burpees Rest 2 Mins AMRAP of 3 Mins of Burpees Rest 2 Mins AMRAP of 2 Mins of Burpees Rest 2 Mins AMRAP of 1 Min of Burpees Max Effort Lower Body Day
Strength: - Front squat - 1RM - Speed Pulls: Sumo Deadlift @50% + 30% Band Tension - 10x3 Accessory: 3 Sets of Single Arm KB Overhead Walking Lunges 10m Right Arm 10m Left Arm WOD: 800m Row + 600m run + 200 DU (2 Heats) For Time (with a Partner)
3 Rounds of: 22 Kettlebell Box Step-Ups 2 x 24/16 kg on 20“ Box 16 Strict Pullups 32 Thrusters 50/35 kg Then, 220 Burpees TC 35 min Max Effort Upper Body Day
Strength: - Bench Press Dead Press (2" above chest) Against Doubled Micro Mini or Mini Bands - 1RM Accessory: - Flat DB Tate Presses - 3x12- Seated, Bent Over Reverse DB Flys - 3x25 Core/Abs: 50 barbell overhead (use a light bar) alt. oblique crunches https://www.youtube.com/watch?v=WsP8LbXSF-o WOD: AMRAP 10 min: 12 Burpee T2B 10 HSPU Dynamic Effort Lower Body Day
Strength: - Box Squat with Straight Bar @55% + 25% Band Tension - 12x2 - Squat Top Set Accessory: - Partner Glute Ham Raises - 3x 10 Core/Abs: - Parallette L-Sit Hold - 2 Minutes total accumulated time WOD: Death By DB Thrusters 22.5/15kg + 5 Pullups *Start with 1 Thruster and only increase Thruster by 1 Rep each min For time:
18-14-10 KB Taters 24/16kg KB Push Press 24/16kg Rest 5 min For time: 15 down to 1 Burpees After each round do a 25m Shuttle Run with a heavy object (Sandbag, 2 KB, 25kg plate, 2 chains, etc) |
