TRAINING WEEK 1-5

LIFT:

Clean

  • 5x3 Reps

 

WOD:

AMRAP 10

  • 5 Hang Squat Clean
  • 30 Double Unders

 

Archiv

OLYMPIC WEIGHTLIFTING

LIFT:

  • CLEAN

 

GYMNASTICS

THEMA:

  • PULLUP & TOES TO BAR PROGRESSION WEEK 1

 

TEAM WOD SATURDAY

WOD:

Team "Linda"

20 - 18 - 16 - 14 - 12 - 10 - 8 - 6 - 4 - 2 Reps 

  • Deadlift (1.5 x Bodyweight)
  • Bench Press (1 x Bodyweight)
  • Clean ( .75 x Bodyweight)

OPEN PREP 2018-19

TRAINING WEEK 1-4

ACCESSORY:

3 Rounds (Walking Pace)

  • 10 Barbell Rollouts
  • 1 Min One-Handed Overhead Carry
  • 5 Seated DB / KB Strict Press
  • 15-30 Sec Bridge Hold

LIFT:

Clean & Jerk

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

WOD:

12 - 9 - 6 Reps For Time

  • Clean & Jerk (60/40)
  • Over the Bar Burpees
  • C2B Pullups

OPEN PREP 2018-19

TRAINING WEEK 1-4

SKILL:

EMOM x9

  • 30 Sec Active Hang
  • 20 Dip Pulses
  • 2 Legless Rope Climbs

LIFT:

Deadlift

  • 3 @ 70%
  • 4 x 3 @ 80%

WOD:

For Time

  • 20-18-16-14-12-10-8-6-4-2 Kettlebell Swings (Am.)
  • 10-9-8-7-6-5-4-3-2-1 Ring Pushups

OPEN PREP 2018-19

TRAINING WEEK 1-4

ACCESSORY:

3 Rounds (Walking Pace)

  • 10 Overhead Lunge @ 65% of 1RM Snatch
  • 20 V-Ups

WOD:

For Time

  • 3 Runden a 8 Squat Snatches (50/35) und 8 Boxjump Overs (30/24)
  • 1 Min Rest
  • 3 Runden a 6 Squat Snatches (55/37,5) und 8 Boxjump Overs
  • 1 Min Rest
  • 3 Runden a 4 Squat Snatches (60/40) und 8 Boxjump Overs
  • 1 Min Rest
  • 3 Runden a 2 Squat Snatches (65/42,5) und 8 Boxjump Overs

OPEN PREP 2018-19

TRAINING WEEK 1-4

LIFT:

Front Squat

  • 3 @ 70%
  • 4 x 3 @ 75%

WOD:

5 RFT

  • 5 M Handstand Walk / 5 Wall Walks
  • 10 Ring Dips
  • 15 Burpees

OLYMPIC WEIGHTLIFTING

LIFT:

  • SNATCH

 

GYMNASTICS

THEMA:

  • HANDSTAND WEEK 4

 

TEAM WOD SATURDAY

WOD:

AMRAP 20 Min.

  • 10 Partner Deadlifts
  • 10 Alternating Pushups
  • 10 Alternating T2B / Leg Raises

OPEN PREP 2018-19

TRAINING WEEK 1-3

ACCESSORY:

3 Rounds

  • 8pro KB Overhead Press
  • 10 Glute Bridges
  • 30 Sec Hollow Hold
  • 30 Sec. Bridge Hold

LIFT:

Clean Complex

Clean Pull - 3 Sec Rest above Knee - High Hang Squat Clean

  • 2 x 5 @ 60%
  • 2 x 5 @ 65%
  • 5 @ 70%

WOD:

AMRAP 10 Min

  • 50 Double Unders
  • 5 Power Cleans (60/40)

Power Cleans have to be unbroken & T'n'G

OPEN PREP 2018-19

TRAINING WEEK 1-3

LIFT:

Strict Press

  • 1-1-1

Push Press

  • 1-1-1

Push Jerk

  • 1-1-1

WOD:

For Time

Buy-in

  • 800 m Run

21-15-9

  • Thruster 
  • Toes to Bar

Buy-out

  • 800 m Run

OPEN PREP 2018-19

TRAINING WEEK 1-3

ACCESSORY:

3 Runden

  • 5 negative Pullups (3 Sec.)
  • 5 strict or negative HSPU

LIFT:

Back Squat

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

WOD:

3 RFT

  • 1000 m Row, Run or Skierg
  • 30 KBS
  • 15 Pullups

OPEN PREP 2018-19

TRAINING WEEK 1-3

REST DAY = GET OUT OF THE GYM

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