Training Weeks C1

Regular

Skill / Kraft:

3 Runden (Walking Pace)

  • 10 Barbell Row
  • 10 Weighted Push-Ups
  • 10 Good Mornings
  • 10 Barbell Roll-Outs

Lift:

Overhead Squat

  • 6x 2
  • work up to heavy double

WOD:

For Time

50-35-20 Reps of

  • Wallballs
  • Banded C2B Pull-Ups (für jeden!)
  • Double Unders

 

Foundation

Foundational Movements Block I:

  • Air Squat, Front Squat, Overhead Squat

 

Archiv

Training Weeks C1

Regular

Lift:

Push Jerk

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

WOD:

For Time:

  • 200 m Row
  • 50 Sit-Ups
  • 400 m Row
  • 40 Sit-Ups
  • 600 m Row
  • 30 Sit-Ups
  • 800 m Row
  • 20 Sit-Ups
  • 1000 m Row
  • 10 Sit-Ups

 

Foundation

Olympic Weightlifting Block I - Clean

 

 

 

 

 

 

Training Weeks C1

Regular

Skill / Kraft:

EMOM 6 Min.

  • Min. 1: 45 Sek. Front Plank
  • Min. 2: 15 V-Ups

Lift:

Front Squat

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

WOD:

Option 1:   AMRAP 10 Min.

  • 5 Hang Squat Cleans (70 / 47,5)
  • 7 Bar Facing Burpees

Option 2:   AMRAP 10 Min.

  • 5 Dumbbell Hang Squat Cleans (2x 20 / 2x 15 kg)
  • 7 Burpees on Plate

 

Foundation

Bodyweight Block II:

  • Lunges, Boxjumps, Medball Work

 

Training Weeks C1

Regular

Skill:

  • Handstand Walk

Lift:

Your favorite Lift! :)

  • Technik Perfektion, bis maximal 75 % vom 1RM

WOD:

For Time

  • 1000 m Run
  • 100 Burpees
  • 1000 m Row

 

Foundation

Bodyweight Block I:

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

 

Training Weeks C1

Regular

Core-Fun:

5 Sets bestehend aus:

  • 5 Hollow Pulses
  • 5 Tuck Ups
  • 5 Straddle Ups
  • 5 Hollow Body Scissors
  • Hollow Hold (5-10-15-20-25 Sekunden)

Lift:

Back Squat

  • 3@ 70%
  • 4x 3@ 80%

Skill:

Technik für

  • KB Snatch
  • KB Clean & Jerk

WOD:

4x AMRAP 4 Min.

  • 1+3 = 20 Air Squats, 10 Alt. KB Snatches (24 / 16)
  • 2+4 = 20 Air Squats, 10 Alt. KB Clean & Jerks (24 / 16)

 

 

Foundation

"Team-Up Thursday"

 

 

 

 

 

 

Training Weeks C1

Regular

Skill / Kraft:

3 Runden (Walking Pace)

  • 10 KB Alternating Overhead Press
  • 10 Barbell Rollouts
  • 20 V-Ups
  • 10 Barbell Rows

Lift:

Snatch Complex

Snatch Pull - 3 Sek. halten - Hang Squat Snatch

  • 3 @ 65%
  • 4x 3 @ 70%

WOD:

For Time

  • 20-18-16-14-12-10-8-6-4-2 KB Swings (24 / 16)
  • 10-9-8-7-6-5-4-3-2-1 Handstand Push-Ups / Pike Push-Ups

 

Foundation

Gymnastics Block II:

  • Ring-Rows, Ring Push-Ups, Dips

 

Training Weeks C1

Regular

Skill / Kraft:

3 Runden (Walking Pace)

  • 10 Overhead Walking Lunges @ 65% of 1RM Snatch
  • Max Rep Push-Ups

Lift:

Clean Complex

Clean Pull - 3 Sek. halten - Hang Squat Clean

  • 3 @ 65%
  • 4x 3 @ 70%

WOD:

For Time

3 Runden à (nach 3 Runden --> 1 Min. Pause)

  • 8 Squat Snatches (50 / 35)
  • 8 Box Jump-Overs (30 / 24)

3 Runden à (nach 3 Runden --> 1 Min. Pause)

  • 6 Squat Snatches (55 / 37,5)
  • 6 Box Jump-Overs

3 Runden à (nach 3 Runden --> 1 Min. Pause)

  • 4 Squat Snatches (60 / 40)
  • 4 Box Jump-Overs

3 Runden à (nach 3 Runden --> 1 Min. Pause)

  • 2 Squat Snatches (65 / 42,5)
  • 2 Box Jump-Overs

 

 

Foundation

Olympic Weightlifting Block II - Snatch

 

 

 

 

 

Training Weeks C1

Regular

Skill / Kraft:

3 Runden (Walking Pace)

  • Max Strict Ring Dips
  • 20 V-Ups

Lift:

Front Squat

  • 3 @ 70%
  • 4x 3 @ 75%

WOD:

For Time

  • 10 Muscle-Ups (Scaled: 10 Pull-Ups + 10 Bar oder Ring Dips)
  • 30 Clean & Jerks (letztes "Grace"-Gewicht)
  • 10 Muscle-Ups (Scaled: 10 Pull-Ups + 10 Bar oder Ring Dips)

 

Foundation

Gymnastics Block I:

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

 

 

 

 

 

Training Weeks C1

Regular

Skill / Kraft:

3 Runden (Walking Pace)

  • 8pro KB Seated Overhead Press
  • 10 Glute Bridges
  • 30 Sek. Hollow Hold
  • 10 Back Extensions

Lift:

Snatch Complex

Snatch Pull - 3 Sek. halten - High Hang Squat Snatch

  • 2x 5 @ 60%
  • 2x 5 @ 65%
  • 1x 5 @ 70%

WOD

AMRAP 7 Min.

  • 400 m Sprint Run
  • Max Effort Snatches in verbleibender Zeit (35 / 25)

 

Foundation

Foundational Movements Block III:

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

 

 

 

 

 

Training Weeks C1

Regular

Lift:

  • 1-1-1 Strict Press
  • 1-1-1 Push Press
  • 1-1-1 Push Jerk

Startgewicht von PP und PJ ist jeweils das Endgewicht der vorherigen Runde

WOD:

For Time

  • 1000 m Row
  • 21-15-9 --> Thruster (42,5 / 30), Toes to Bar
  • 1000 m Run

 

 

Foundation

"Team-Up Thursday"

 

 

 

 

 

Training Weeks C1

Regular

Skill / Kraft:

3 Runden (Walking Pace)

  • 60 Sek. Front Plank
  • 5 Strict HSPU / Negative HSPU / Pike-Pushups

Lift:

Deadlift

  • 21-15-9 Reps @ 50% (oder plus maximal 5-10 kg, falls zuvor unbroken)

WOD

"FGB with a Twist"

1 Minute pro Station:

  • Burpees
  • Power Snatches (35 / 25)
  • Boxjumps
  • Thruster (35 / 25)
  • C2B

 

Foundation

Foundational Movements Block II:

  • Shoulder Press, Push Press, Push Jerk

 

 

 

 

 

Training Weeks C1

Regular

Skill / Kraft:

3 Runden (Walking Pace)

  • 10 Barbell Skull Crushers
  • 10 Barbell Roll-Outs
  • 10 Split Squats
  • 20 Sit-Ups

Lift:

Back Squat

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

WOD:

2 RFT:

  • 20 Alternating Pistols
  • 20 OH Lunges (50 / 35)
  • 20 Wallballs
  • 20 OH Lunges

 

Foundation:

Olympic Weightlifting Block II - Clean

 

 

 

 

 

Training Weeks C1

Regular

Lift:

Clean Complex

Clean Pull - 3 Sek. halten - Hang Squat Clean  (= 1 Rep)

  • 2x 5 @ 65 %
  • 2x 5 @ 70 %
  • 1x 5 @ 75 %

WOD

AMRAP 25 Min.

  • 1 Muscle-Up Complex (3x Toes to Rings, 1x Muscle Up)
  • 1 C&J Complex (Deadlift, Squat Clean, Front Squat, Jerk)

 

Foundation

Foundational Movements Block I:

  • Air Squat, Front Squat, Overhead Squat

 

 

 

 

 

 

 

Wir nutzen Cookies auf unserer Website. Einige von ihnen sind essenziell für den Betrieb der Seite, während andere uns helfen, diese Website und die Nutzererfahrung zu verbessern (Tracking Cookies). Sie können selbst entscheiden, ob Sie die Cookies zulassen möchten. Bitte beachten Sie, dass bei einer Ablehnung womöglich nicht mehr alle Funktionalitäten der Seite zur Verfügung stehen.