TRAINING PROGRAM

Monday, 6/1   

WOD:

For Time

  • 8-6-4-2-4-6-8 Deadlifts
  • 8 Handstand Pushups *
  • 16 Medball Cleans *

After every Deadlift set complete 8 HSPU und 16 MB-Cl.


Endurance / Bodyweight

WOD: 

AMRAP 20

  • 400 m Run
  • 30 Alt. Lunges
  • 20 Double Unders
  • 10 Burpees 

Advanced Weightlifting

Fokus: Clean


Gymnastics

Fokus: Pull-ups (week 1)


Tuesday, 7/1

WOD:

4 Sets 

  • 2:00 Max Cal Bike / Row / Ski
  • 1:00 KB Swings
  • 1:00 KB Goblet Lunges

1:00 Min Rest between Sets 


Endurance / Bodyweight

WOD:

EMOM x 20

  • 1: 15 Pullups
  • 2: 15 Situps / Tuckups
  • 3: 15 Box Jumps
  • 4: 15 Pushups

Foundation Weightlifting

Focus: Clean

photo/video shoot during this class (as announced per e-mail)


Wednesday, 8/1  

WOD:

"Fran"

21-15-9 Reps

  • Thruster 
  • Pullups 

photo/video shoot during this class (as announced per e-mail)


Gymnastics

Fokus: tba


Advanced Weightlifting

Focus: Snatch

photo/video shoot during this class (as announced per e-mail)


Thursday, 9/1

Skill:

On a 10 Min Running Clock built to

Heavy KB Complex

  • 1 SA KB Deadlift
  • 1 SA KB SDHP
  • 1 SA Russian Swing
  • 1 SA KB Hang Clean
  • 1 SA KB Hang Snatch

WOD:

AMRAP 7

  • 10 Unbroken Double Unders *
  • 10 K2E
  • 5 Strict Dips

* Double Unders increase by 10 every Round 

- REST 2:00 - 

AMRAP 7

  • 10 KB Sumo DL High Pull
  • 10 K2E
  • 5 Strict Dips

* SDHP increase by 5 every Round


Endurance / Bodyweight

WOD:

E3MOM x 5 Sets

  • 15/12 Cal Row
  • 12 Single Arm DB Burpee Deadlift
  • 9 DB Deficit Pushups

Foundation Weightlifting

Focus: Snatch


Friday, 10/1

WOD: 

EMOM x 21

  • Max Reps of DB Bear Complex
  • 2 "No Jump" Rope Climbs
  • 20/15 Cal Row 

Saturday, 11/1 - OPEN GYM & YOGA ONLY (DUE TO SEMINAR)

photo/video shoot during Yoga and Seminar (as announced per e-mail)

Team WOD:

Team of 2 - AMRAP 20

  • 100m Run
  • 12 Wallballs
  • 6 Burpees

P1 works, while P2 is resting. Once Round is finished, you may change.


Comp Class - OPEN GYM ONLY (DUE TO SEMINAR)

A. METCON

18-12-6 for Time

  • Up-Down Box Jumpover 
  • Hang Power Clean

REST 2:00 MIN

6-12-18 for Time

  • Up-Down Box Jumpover
  • Hang Power Clean 

B. TEAM WOD

AMRAP 20

  • 100 m Run
  • 12 Wallballs
  • 6 Burpees

P1 works, while P2 is resting. Once Round is finished, you may change.  


Sunday, 12/1

OPEN GYM (EMPORE ONLY DUE TO SEMINAR)