OLYMPIC WEIGHTLIFTING

LIFT:

  • CLEAN

 

GYMNASTICS

THEMA:

  • PULLUP & TOES TO BAR PROGRESSION WEEK 3

Archiv

TEAM WOD SATURDAY

WOD:

Teams of 2

Buy-In: 1000 m Row / 800m Skierg

Then:

  • 50 Alternating Wallballs
  • 50 G2O
  • 50 Alternating (Frant Rack) Lunges
  • 50 Alternating Weighted Situps

Buy Out: 1000 m Row / 800m Skierg

OPEN PREP 2018-19

TRAINING WEEK 1-6

LIFT:

Back Squat

  • 3 @ 70%
  • 3 @ 75%
  • 2 x 3 @ 80%
  • 3 @ 85%

WOD:

AMRAP 12

  • 5 DB Thruster
  • 10 DB Snatches
  • 10 Burpees

OPEN PREP 2018-19

TRAINING WEEK 1-6

LIFT:

Deadlift

  • 2 x 3 @ 70%
  • 2 x 3 @ 75%
  • 3 @ 80%

WOD:

3 RFT

  • 25 Box Jumps
  • 15 T2B
  • 10 HSPU

OPEN PREP 2018-19

TRAINING WEEK 1-6

ACCESSORY:

3 Rounds (Walking Pace)

  • 30 Sec L-Sit 
  • 5 Strict HSPU
  • 5 Strict Pullups
  • 5 Ring Pushups
  • 5 Strict Dips

WOD:

5 RFT

  • 500 m Row
  • 400 m Run

PEN PREP 2018-19

TRAINING WEEK 1-6

SKILL:

Ring MU

WOD:

AMRAP 10

  • 30 Double Unders
  • 5 Muscle Ups
  • 30 Double Unders
  • 10 Alternating Pistols

Immediately into 6 Min

  • Find your 1RM Snatch

OPEN PREP 2018-19

TRAINING WEEK 1-6

WOD:

"CHELSEA" - EMOM x 30

  • 5 Pullups
  • 10 Pushups
  • 15 Air Squats

If you fall behind the clock, keep going for 30 Minutes and see how many rounds you can complete.

If you participate in this workout and plan to do "Murph" on June 9th, try it out with a Weight Vest.

ADDITIONAL INFO:

If you participate today, you are hereby "ordered" to a MANDATORY REST DAY ON TUESDAY! 

OLYMPIC WEIGHTLIFTING

LIFT:

  • SNATCH

 

GYMNASTICS

THEMA:

  • PULLUP & TOES TO BAR PROGRESSION WEEK 2

 

TEAM WOD SATURDAY

WOD:

Teams of 2

Part I - AMRAP 8

  • 5 C2B Pull-ups
  • 10 Front Squats (40/60)

Switch after every Round

2 Min Rest

Part II - AMRAP 8

  • 5 Pushups
  • 10 Box Jumps

Switch after every Round

1 Min Rest

Part II - 200 DU for time

Switch after 50 reps

OPEN PREP 2018-19

TRAINING WEEK 1-5

LIFT:

Snatch 

  • 3 @ 65%
  • 2 x 3 @ 70%
  • 2 x 3 @ 75%

WOD:

Tabata (8 Rounds per Exercise, 20 Sec on & 10 Sec off)

  • S2O
  • V-Ups
  • Push-Ups
  • Air Squat

OPEN PREP 2018-19

TRAINING WEEK 1-5

SKILL:

3 Rounds (Walking Pace)

  • 5 Strict HSPU
  • 3 Rope Pullups (per Arm)
  • 5 Ring Pushups

LIFT:

Sumo Deadlift High Pull

  • 21 - 15 - 9 Reps 

 

WOD:

5 RFT

  • 5 HSPU
  • 10 Deadlift (100 / 70)

OPEN PREP 2018-19

TRAINING WEEK 1-5

ACCESSORY:

3 Rounds (Walking Pace)

  • 10 Bent over Rows
  • 10 Biceps Curls
  • 10 Good Mornings
  • 10 Barbell Rollouts

LIFT:

Overhead Squat

  • 6 x 2 Reps 
  • Work up to Heavy 2-Rep

WOD:

50 - 35 - 20 Reps For Time

  • Wallballs
  • Burpees
  • Pullups

OPEN PREP 2018-19

TRAINING WEEK 1-5

LIFT:

Push Jerk

  • 5 @ 65%
  • 5 @ 70%
  • 3 x 5 @ 75%

WOD:

For Time

  • 200-400-600-800-1000 m Row
  • 50-40-30-20-10 Situps
Cookies erleichtern die Bereitstellung unserer Dienste. Mit der Nutzung unserer Dienste erklären Sie sich damit einverstanden, dass wir Cookies verwenden.