Deload Weeks C1

Regular

Skill / Kraft:

EMOM x10

  • 12/10 Cal Row
  • 30 Sek. L-Hang

Lift:

Snatch Complex

Snatch Pull - 3 Sek. halten - Hang Squat Snatch

  • 3 @ 50%
  • 3 @ 55%
  • 2x 3 @ 60%
  • 3 @ 65%

WOD:

AMRAP 9 Min.

  • 10 m Handstand Walk
  • 20 SDHP (40 / 30)
  • 30 Medball Cleans (9 / 6)

direkter Übergang zu:

 AMRAP 6 Min.

  • 10 Burpees
  • 200 m Laufen

 

Foundation

Foundational Movements Block II:

  • Shoulder Press, Push Press, Push Jerk

 

Archiv

Deload Week C1

Regular

Conditioning:

For Time:

  • 250 m Row
  • 400 m Run
  • 500 m Row
  • 800 m Run
  • 750 m Row
  • 1200 m Run
  • 1000 m Row
  • 1600 m Run

Post-WOD:

10-15 Minutes of Mobility

 

Foundation

Olympic Weightlifting Block II - Snatch

 

 

 

 

 

Deload Week C1

Ab heute beginnt die Deload Woche als Vorbereitung für die zweite Testphase (C2).

Hochskalieren von Gewichten im WOD oder Prozenten im Kraftteil wird mit Peitschenhieben bestraft!

 

Regular

Lift:

Cadence Front Squat (3-3-1)

  • 2 @ 50%
  • 2 @ 55%
  • 2 @ 65%
  • 2x 2 @ 75%

WOD:

For Time:

  • 80 Air Squats
  • 70 Push-Ups
  • 60 Alt. Pistols
  • 50 Cal. Row
  • 40 Weighted Sit-Ups (20 / 15)
  • 30 Plate Thruster (20 / 15)
  • 20 Handstand Push-Ups
  • 10 Muscle Ups

 

 

Foundation

Foundational Movements Block I:

  • Air Squat, Front Squat, Overhead Squat

 

Training Weeks C1

Regular

Skill / Kraft:

EMOM x10

  • 5 Strict HSPU

Lift:

Push Jerk + Split Jerk (3 + 2)

  • 1 @ 65%
  • 1 @ 70%
  • 1 @ 75%
  • 1 @ 80%

WOD:

AMRAP 12 Min of 21 - 15 - 9 Reps

  • C2B Pull-Ups
  • KB Swings (24 / 16)

 

Foundation

Bodyweight Movements Block II:

  • Lunges, Box Jumps, Medball Work

 

Training Weeks C1

Regular

Skill / Kraft:

EMOM x8:

  • 30 Sek. Flutter Kicks
  • 30 Sek. Hollow Hold

Lift:

Clean Complex

(1st Pull - 3 Sek halten im Hang - Hang Squat Clean)

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

WOD:

For Time:

  • 3 Power Cleans (90 / 60)
  • 15 Pistols
  • 250 m Row
  • 6 Power Cleans (80 / 55)
  • 30 Pistols
  • 500 m Row
  • 9 Power Cleasn (70 / 50)
  • 45 Pistols
  • 750 m Row

 

Foundation

"Team-Up Thursday"

 

 

 

 

 

Training Weeks C1

Regular

Skill / Kraft:

EMOM x12

  • 5 Strict Pull-Ups
  • 10 m Handstand Walk
  • 15 Box Jumps

Lift:

Deadlift

21 - 15 - 9 @ 50% of 1RM (+ 2,5 / 5kg falls zuvor Unbroken)

WOD:

7 RFT

  • 5 Deadlifts (75 / 47,5)
  • 5 Shoulder to Overhead (75 / 47,5)
  • 10 Bar Facing Burpees

 

 

Foundation

Bodyweight Movements Block I:

  • Push-Ups, Sit-Ups, Air Squats, Burpees

 

Training Weeks C1

Regular

Skill / Kraft:

3 Runden - Walking Pace

  • 10 Weighted Good Mornings
  • 10 Barbell Roll-Outs
  • 10 Barbell Overhead Split Squats

Lift:

Back Squat

  • 3 @ 70%
  • 3 @ 80%
  • 2x 3 @ 85%
  • 3 @ 90%

WOD:

5 Cycles of AMRAP 3 Min. (je 1 Minute Pause)

  • 3 Power Snatches (60 / 42,5)
  • 6 Push-Ups
  • 9 Air Squats

 

Foundation

Olympic Weightlifting Block I - Clean

 

 

 

 

 

Training Weeks C1

Regular

WOD:

"40's"

Come in and find out!

 

 

Foundation

Gymnastics Block II:

  • Ring-Rows, Ring Push-Ups, Dips

 

Training Weeks C1

Regular

Skill:

  • Handstand / Handstand Walk / Handstand Push-Ups

Lift:

Front Squat

  • 2 @ 75%
  • 2 @ 80%
  • 2 @ 85%
  • 2x 2 @ 90%

WOD:

For Time:

  • 21 Deficit Handstand Push-Ups
  • 15 Strict T2B
  • 9 Thruster (70 / 45)

 

Foundation

Gymnastics Block I:

  • Pull-Ups, Toes-to-Bar, Knees-to-Elbows, Hang

 

Training Weeks C1

Regular

Skill:

3 Runden NOT for Time:

  • 15 Seated Dips
  • 15 Skull Crushers
  • 20 Sit-Ups

Lift:

Clean Complex

(1st Pull - 3 Sek halten im Hang - Hang Squat Clean)

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

WOD:

AMRAP 20 Min.

  • Buy-In = 800 m Run
  • 15 Cleans (60 / 40)
  • 15 Cleans (70 / 45)
  • 15 Cleans (80 / 50)
  • 15 Cleans (90 / 55)
  • Max Rep Cleans (100 / 60)

 

Foundation

"Team-Up Thursday"

 

 

 

 

 

Training Weeks C1

Regular

Skill / Kraft:

EMOM x12

  • 5 Strict Press
  • 40 Sek Dragon Walk

Lift:

Snatch Complex

(1st Pull - 3 Sek Pause im Hang - Hang Squat Snatch)

  • 3 @ 65%
  • 3 @ 70%
  • 3 @ 75%
  • 2x 3@ 80%

WOD:

30 - 20 - 10 Reps for Time of

  • Pull-Ups
  • Boxjumps

 

 

Foundation

Foundational Movements Block III:

  • Deadlift, Sumo Deadlift (+ High Pull), KB-Swings

 

Training Weeks C1

Regular

Conditioning:

  • 4x 400 m Run (Pause 1:1, nach letztem 400 m = 2 Min.)
  • 2x 800 m Run (Pause wie bei 400 m, nach letztem 800 m = 2 Min)
  • 1x 1200 m Run

Post-WOD:

  • Core Session

 

Foundation

Olympic Weightlifting Block II - Snatch

 

 

 

 

 

Training Weeks C1

Regular

Skill:

  • 3x 10 Barbell Rollouts
  • 3x 10pro Barbell Overhead Split Squats

Lift:

Back Squat

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

WOD:

AMRAP 20 Min.

  • 10 m Handstand Walk (oder 5 Wall-Walks)
  • 50 Air Squats

 

 

Foundation

Foundational Movements Block II:

  • Shoulder Press, Push Press, Push Jerk

 

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