Training Weeks C1

Regular

Skill / Kraft:

3 Runden (Walking Pace)

  • 30-60 Sek. Handstand Hold (je nach Fortschritt)
  • 10 Barbell Rollouts
  • 10 4-Point Push-Ups

Lift:

Overhead Squat

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

WOD

2 Runden:

AMRAP 3 Min.

  • 3 Front Squats (35 / 25)
  • 3 Over the Bar Burpees

1 Min. Pause

AMRAP 5 Min.

  • 5 Thruster (35 / 25)
  • 30 Double Unders

 

Foundation

Bodyweight Block II:

  • Lunges, Boxjumps, Wallballs

 

 

 

 

 

 

 

Archiv

Training Weeks C1

Regular

Skill / Kraft:

EMOM 9 Min.

  • Min. 1: 8pro KB Alternating Seated Overhead Press
  • Min. 2: 45 Sek. Front Plank
  • Min. 3: 3 Muscle Ups / 3 Progressions

Lift:

Clean Complex

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

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

WOD:

AMRAP 7 Min.

  • 5 Pull-Ups
  • 5 Hand Release Push-Ups
  • 10 Alternating Pistols

direkter Übergang zu:

5 Min. to find 1 RM Complex aus

  • 3 Hang Cleans + 1 Jerk

 

Foundation

"Team-Up Thursday"

 

 

 

 

 

 

Training Weeks C1

Regular

Conditioning:

  • 10x 100 m Row
  • Erste Runde = Pace
  • Pro Sekunde Abweichung in den Folgerunden = 3 Burpees

WOD

For Time:

  • 100 Air Squats
  • 400 m Weighted Run

 

Foundation

Bodyweight Block I:

  • Push-Ups, Situps, Air Squats, Burpees

 

 

 

 

 

 

 

Training Weeks C1

Regular

Skill / Kraft:

  • 3x 15 Leg Lever
  • 3x 15 m Dragon Walk

Lift:

  • 21-15-9 Unbroken Deadlifts @50% of 1RM

WOD:

"Morrison's Buddy"

30-20-10 Reps for Time:

  • Wallballs (9 / 6)
  • Cal Row
  • Kettlebell Swing (32 / 24)

 

Foundation

Olympic Weightlifting Block II - Snatch

 

 

 

 

 

 

Training Weeks C1

Regular

Skill / Kraft:

3 Runden @ Walking Pace

  • 10 Barbell Skull Crushers
  • 10 Ring Push-Ups
  • 10 Split Squats (pro Bein)
  • 10 Weighted Sit-Ups

Lift:

Back Squat

  • 5 @ 60 %
  • 4x 5 @ 70 %

WOD

5 Rounds for Time

  • 20 Box Jump-Overs
  • 10 Pull-Ups

 

Foundation

Gymnastics Block II:

  • Ringrows, Ring Push-Ups, Dips

 

 

 

 

 

 

 

Training Weeks C1

Regular

Skill / Kraft:

3 Runden @ Walking Pace

  • 5 Strict HSPU / Negative HSPU / Slow Pike Pushup / Regular Push-Up
  • 10 Weighted Good Mornings
  • 10 Weighted Situps

Lift:

Snatch Complex

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

  • 2x 5 @ 55 %
  • 2x 5 @ 60 %
  • 1x 5 @ 65 %

WOD:

EMOM 15 Min.

  • Min. 1: 10 HSPU / Pike Push-Ups
  • Min. 2: 15 V-Ups
  • Min. 3: 1 Squat Snatch (Gewicht pro Runde steigern)

 

 

Foundation

Gymnastics Block I:

  • Pull-Ups, T2B, K2E, Hang

 

 

 

 

 

 

 

Training Weeks C1

Regular

Conditioning:

  • 7x 400 m Run (Rest to Work Ratio 1:1)

Post-WOD:

  • 125 Situps for Time

Verbleibende Zeit:

  • Handstand Walk Practice

 

 

Foundation

"Team-Up Thursday"

 

 

 

 

 

Training Weeks C1

Regular

Skill / Kraft:

3 Runden @ Walking Pace

  • 30-60 Sek. Handstand Hold (je nach persönlichem Fortschritt)
  • 20 Abmat Sit-Ups

Lift:

Clean Complex

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

  • 2x 5 @ 55 %
  • 2x 5 @ 60 %
  • 1x 5 @ 65 %

WOD:

For Time (je 1 Min. Pause nach 21-15-9 und 15-10-5)

21 - 15 - 9

  • Hang Clean (50 / 35)
  • Wallballs (9 / 6)

15 - 10 - 5

  • T2B
  • Shoulder to Overhead (55 / 40)

9 - 6 - 3

  • Front Squat (60 / 45)
  • Bar Facing Burpees

 

 

Foundation

Foundational Movements Block III:

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

 

 

 

 

 

 

 

Training Weeks C1

Regular

Skill / Kraft:

3 Runden @ Walking Pace

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

Lift:

Front Squat

  • 1x 5 @ 60 %
  • 4x 5 @ 70 %

WOD:

3 Runden for Time:

  • 50 Double Unders
  • 100 m Kettlebell Carry (32 / 24)

 

Foundation

"Olympic Weightlifting Tuesday"

Clean

 

 

 

 

 

 

Training Weeks C1

Regular

Conditioning:

  • 5x 250 m Row
  • 3x 500 m Row
  • 1x 1000 m Row

 

Post-WOD

  • Accessory Work
  • 5x5 eines Lifts deiner Wahl

 

 

Foundation

Foundational Movements Block II:

  • Shoulder Press, Push Press, Push Jerk

 

 

 

 

 

 

 

Training Weeks C1

Regular

Skill:

3 Runden @ Walking Pace

  • 30 Sek Superman Hold
  • 1 Rope Climb
  • 10 V-Ups
  • 10 Pull-Ups (Advanced = 2-2-1)

Lift:

Back Squat

  • 5 @ 55 %
  • 4x 5 @ 65 %

WOD:

AMRAP 10 Min.

  • Over the Bar Burpees
  • Buy-In + E2MOM = 50 Double Unders

 

Foundation

Foundational Movements Block I:

  • Air Squat, Front Squat, Overhead Squat

 

 

 

 

 

 

 

Training Weeks C1

Regular

Skill / Kraft:

  • 3x 30 Sek oder Max Effort L-Hang

Dann

  • 3x 8 Reps Weighted Box Step-Ups

Lift:

Clean Complex

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

  • 2x 5 @ 50 %
  • 2x 5 @ 55 %
  • 1x 5 @ 60 %

WOD:

5 Runden for Time:

  • 5 Deadlifts (70 / 45)
  • 7 Power Cleans (70 / 45)
  • 10 T2B
  • 400 m Run

 

Foundation

"Team-Up Thursday"

 

 

 

 

 

 

 

Training Weeks C1

Regular

Kraft:

  • 3x 45 Sek (Weighted) Front Plank

dann

  • 3x 5 Reps Strict HSPU / Negative HSPU / Pike Push-Ups

Lift:

Snatch Complex

Snatch Pull - 3 Sek. Pause - High Hang Squat Snatch (= 1 Rep)

  • 2x 5 @ 50 %
  • 2x 5 @ 55 %
  • 1x 5 @ 60 %

WOD:

AMRAP 7 Min.

  • 7 Push-Ups
  • 7 KB Swings (24 / 16)

1 Min Break

AMRAP 7 Min.

  • 7 Ring Dips
  • 7 KB Swings (24 / 16)

 

Foundation

Bodyweight Block II:

  • Lunges, Boxjumps, Medball Work

 

 

 

 

 

 

 

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