OPEN PREP 2018-19

TRAINING WEEK C4

Monday, 17/9

Lift:

Squat Snatch

  • 30 Reps @ 60% in as few Sets as possible

WOD:

3x AMRAP 3

  1. 500 m Row (max 2 Min.), Max Box Jumps 
  2. 500 m Row, Max Box Jump Overs
  3. 500 m Row, Max Burpee Box Jumps

Tuesday, 18/9

Acc.:

3 RFQ

  • 3 Wrist Ext. / Flexion Rolls
  • 30 Sec Shoulder Taps
  • 60 Sec Front Plank
  • 5-7 Weighted Chin Ups
  • 7-10 Weighted Dips

WOD:

"Annie, you've got it all backwards" (CMAR Prep)

  • 100 - 80 - 60 - 40 - 20 Single Unders Backwards
  • 50 - 40 - 30 - 20 - 10 Situps

Wednesday, 19/9

Lift:

Deadlift

  • 30 Reps @ same weight as 10.9. 
  • small Sets, as little Rest as possible

WOD:

AMRAP 20

  • 10 Cleans (@ 40%, increase by 5% each Round
  • 20 Pushups
  • 200 m Run

Thursday, 20/9

Lift:

Front Squat

  • 4 x 5 @ 80%
  • 1 Max Rep Set @ 80%

WOD:

EMOM 24

  • Battlerope (45 Sec.)
  • Alt. DB Snatches (45 Sec.)
  • Burpee over DB (45 Sec)
  • Rest

Friday, 21/9

Lift.:

Bench Press

  • 4 x 5 @ 82%
  • 1 Max Rep @ 84%

WOD:

Team of 3

  • 100 DB Power Cleans
  • 800 m 2-Person Farmers Carry
  • 150 Toes to Rings
  • 800 FC
  • 100 DB Cluster

Saturday, 22/9

"CRY ME A RIVER CHALLENGE" 


Sunday, 23/9

Weightlifting: Clean

Gymnastics: Handstand Week 2

Archiv

OPEN PREP 2018-19

TRAINING WEEK C4

Monday, 10/9

Lift:

Deadlift

  • 30 Reps @ 84% in fewest Sets possible

WOD:

AMRAP 7

  • 1,2,3,4,5... DB Squat
  • 1,2,3,4,5... Burpee over DB

Tuesday, 11/9

Lift:

Strict Press

  • 4 x 5 @ 82%
  • 1 Set of Max Reps @ 84%

WOD: 

EMOM x10

  • 45 Sec Max Weighted Box Stepovers
  • 45 Sec Max Situps

Wednesday, 12/9

Lift: 

Squat Clean

  • 30 Reps for Time @ 70%

WOD: 

Tabata (8 Rounds of 20 Sec on / 10 Sec off)

  • Overhead Squat
  • Bike Cal
  • Power Snatch
  • Row Cal

Thursday, 13/9

Cond.: 

3 x 400 m Run

or 

3 x 500 m Row

WOD: 

Team of 2

  • Buy In = 10 Min of Max m Row / Bike / Ski Erg
  • 50-40-30-20-10 KB Deadlift High Pull, 25-20-15-10-5 Pull-Up + Toes to Bar (= 1 Rep)

Friday, 14/9

Lift:

Back Squat

  • 4 x 5 @ 80%
  • 1 Max Rep Set @ 82%

WOD: 

AMRAP 30

  • 800 m Run / 1000 m Row / 1 Mile Bike
  • 30 Deadlifts
  • 30 Situps

 


Saturday, 15/9

Team Workout 

Team of 2 - For Time

  • 100 Wallballs
  • 90 KB Clean & Jerks
  • 80 Ring Dips
  • 70 Handstand Pushups
  • 60 KB OHS
  • 50 KB Thruster
  • 40 KB Squat Clean
  • 30 Bar Muscle Up / Pullups
  • 2000 m Run

Sunday, 16/9

Weightlifting: Snatch

Gymnastics: Handstand Week 1

OPEN PREP 2018-19

TRAINING WEEK C4

Monday, 3/9

Lift:

Back Squat

  • 4 x 5 @ 80%
  • 1 Max Rep Set @ 80%

WOD:

21 - 15 - 9 Reps for Time

  • Ring Dips
  • DB Clean & Jerk

Tuesday, 4/9

Lift:

Hang Clean

  • 30 Reps for Time @ 70% of 1RM

WOD: 

Part I - AMRAP 3

  • Burpees

Part II - AMRAP 3

  • 3 Burpees, 5 KB Swings

Part III - AMRAP 3

  • 3 Burpees, 5 KB Swings, 10 Cal Row

Wednesday, 5/9

Lift: 

Bench Press

  • 4 x 5 @ 80%
  • 1 x Max Rep @ 80%

WOD: 

AMRAP 14

  • Buyin: 1 Mile Run, Row, Skierg or 2 Mile Bike
  • 5 Boxjumps, 10 Deadlifts AMRAP in remaining time

Thursday, 6/9

Lift: 

Deadlift

  • 30 Reps @ 82% of 5 RM or plus 2% compared to last week

Post-WOD: 

EMOM 20 (40 Sec Work, 20 Sec Rest)

  • Echo Bike Meters
  • Rope Climbs
  • Unbroken Wallballs
  • 1 Min Rest

Friday, 7/9

Lift: 

Strict Press

  • 4 x 5 Reps @ 80%
  • 1 Max Rep Set @ 82%

WOD: 

AMRAP 8

  • 2 Thruster, 2 T2B
  • 4 Thruster, 4 T2B
  • 6,6
  • 8,8
  • ...

Saturday, 8/9

Team Workout

Team of 2 - AMRAP 25

  • 100 m Row, 10 Double Unders
  • 200 m Row, 20 DU's
  • 300, 30
  • 400, 40
  • ...

Sunday, 9/9

Weightlifting: Snatch

Gymnastics: Muscle Up Week 3

OPEN PREP 2018-19

TRAINING WEEK C4

Monday, 27/8

Cond.: Row

  • 4 x 500 m @ 70 - 80 - 90 - 100 %

Post-WOD: For Quality

  • 30 Turkish Getups

Tuesday, 28/8

Gymnastics: Timeframe = 30 Min

  • Ring Muscle Up Drills, Scaling & Progressions

WOD: 5 RFT

  • 20 KB Deadlifts High Pulls, 10 Weighted Box Stepovers, 5 Muscle Ups

Wednesday, 29/8

Lift: Strict Press

  • 4 x 5 @ 80%
  • 1 x Max Rep @ 80%

WOD: E2MOM x20

  • 1 Min of Burpees / 1 Min Rest
  • 1 Min of Echo Bike Calories / 1 Min Rest
  • 1 Min of Battle Ropes / 1 Min Rest
  • 20 V-Ups (Max 1 Min)

Thursday, 30/8

Lift: Squat Snatch

  • 30 Reps @ 60% for fewest Sets possible

Post-WOD: AMRAP 15

  • 100 Wallballs
  • 80 Ringrows
  • 60 Russian KB Swings (heavy)
  • 40 OH Walking Lunges
  • 200 m Farmers Carry

Friday, 31/8

Lift: Deadlift

  • 30 Reps @ 80% of last 5RM for fewest Sets possible

WOD: 5 x AMRAP 3

  • 500 / 400 m Run or Row
  • Max Rep HSPU / Pushups

Saturday, 1/9

Team Workout - Team of 3

  • A+B = 100 Cal Row / C = "Fran"
  • B+C = 100 Cal Bike / A = "Fran"
  • A+C = 100 Cal Skierg / B = "Fran"

Sunday, 2/9

Weightlifting: Snatch

Gymnastics: Muscle Up Week 3

OPEN PREP 2018-19

TRAINING WEEK C4

Monday, 20/8

Lift: Back Squat

  • 7 / 5 / 3 x2 (Compare to 27/7, plus 1-2 kg)

WOD: AMRAP 12

  • 50 Medball Cleans to Wallball
  • 50 Pushups
  • 50 Situps

Tuesday, 21/8

Lift: Strict Press

  • 5 x 5 (heaviest)

WOD: E2MOM x12

  • A = 15 / 12 Cal Row, AMRAP Deadlift (60 / 40)
  • B = 15 / 12 Cal Row, AMRAP Front Squat 
  • C = 15 / 12 Cal Row, AMRAP Push Jerk

Wednesday, 22/8

Lift: Deadlift 

  • 3 x 20 Reps (Compare 3/8 - Weight minus 10-15 %)

WOD: For Time

  • 100 KB Snatches
  • EMOM = 3 KB Thruster

Thursday, 23/8

Cond.: 2K Run (20 Sec fast, 10 Sec slow)

Post-WOD: EMOM 12

  • 30 Sec Flutter Kicks
  • 30 Sec Inverted Burpees

Friday, 24/8

Lift: Clean Complex

  • 5 Sets of 3 Power Clean, 3 Squat Clean, 3 Front Squat, 3 Jerks
  • heaviest

WOD: 21 - 15 - 9 Reps for Time

  • DB Clean
  • Pullups

Saturday, 25/8

Team Workout: Team of 4

  • Buyin: 4000 m Row (use 2 Rowers)
  • 50-40-30-20-10 Reps of Echo Bike Calories & Wallballs

Sunday, 26/8

Weightlifting: Clean & Jerk

Gymnastics: Muscle Up Week 2

OPEN PREP 2018-19

TRAINING WEEK C4

Monday, 13/8

WOD: 

EMOM x30 (45 Sec on / 15 Sec off)

  • Bike Cal
  • Burpee
  • Row Cal
  • Squat Jumps to Rings
  • Rest

Post WOD: 

100 Situps for Time


Tuesday, 14/8

WOD: "Deload Total" (Max 50-60 %)

  • 3 x 10 Deadlifts
  • 3 x 10 Back Squats
  • 3 x 10 Strict Press
  • 3 x 10 Bench Press

Wednesday, 15/8

Acc.: 

3 RFQ

  • 10 Bent over Row
  • 10 Kosack Squats
  • 10 V-Ups
  • 10 Lower Back Arches on Bench

WOD: 

Team of 3 - AMRAP 20

  • Max Syncro Medball Cleans
  • 200 m Medball Run (on every MB Clean Break)

Thursday, 16/8

WOD:

Teams of 2 - 5 RFQ

  • 1 Min Battle Rope, 1 Min Rest
  • 1 Min Sledpull, 1 Min Rest
  • 1 Min KB OH Hold, 1 Min Rest
  • 1 Min Rope Climbs, 1 Min Rest

Friday, 17/8

Lift: 5 Sets of 3 Power Clean + Squat Clean

  • increasing weight to 60-70 %

WOD:

Team of 4 - AMRAP 20

  • 2 Teammembers = 400 m Run
  • 2 TM = AMRAP Cindy Rounds
  • Switch every 400 m

Saturday, 18/8

Team Workout: Team of 2 - "LINDA"

  • 20-18-16...4-2 Reps of
  • Clean
  • Deadlift
  • Bench Press

Sunday, 12/8

Weightlifting: Snatch

Gymnastics: Muscle Up Week 1

OPEN PREP 2018-19

TESTING WEEK C3

Dear Members,

on Monday we will start our 3rd Testing week of this year and it will be an equally fun and crueling one! 

Short Info for our "new guys":

We use the Testing weeks (every 2 months) to assess your current Fitness Level. The cool part is, that the exact same Testing week will be repeated in 6 months and if you train consistently, you will be amazed by how much stronger and faster you will become! 

DO NOT TEST ALL WORKOUTS THIS WEEK!!! Choose 2-3 testing days and stick with that! 

Keep your head up, even if the weights or times aren't what you may have expected. Not every day or every Testing week will yield PR's. 

More importantly: Be honest to yourself!

  • Have you done everything in your power to PR this week?
  • Have you trained consistently the last few weeks or months?
  • Have you had a lot on your mind lately?
  • Have a lot of other things going on in your life diverted your attention?
  • How has your Nutrition / Sleep / Recovery been for the last few weeks?

If the answer to one of the questions is an honest "No" or "Not as good as it could have been", come talk to one of your coaches! We love to help you!

 


Monday, 6/8

Test 1: 1RM Push Press

Test 2: 400 m Run for Total Time


Tuesday, 7/8

Test 1: 1RM Clean & Jerk

Test 2: 

"Nancy" - 5 RFT

  • 400 m Run
  • 15 Overhead Squats (42.5 / 30)

Wednesday, 8/8

Test 1: Ring Dips - One Set for Max Reps

Test 2: 2000 m Row for Total Time

Test 3: 1RM Bench Press


Thursday, 9/8

Test 1: Handstand Pushups - One Set for Max Reps

Test 2: Max 60/43 kg Deadlift Hold

Test 3: AMRAP 3 Min - T2B


Friday, 10/8

Test 1: 

"Nukes"

  • 8 Min to complete 1 Mile Run + AMRAP Deadlifts
  • 10 Min to complete 1 Mile Run + AMRAP Power Cleans
  • 12 Min to complete 1 Mile Run + AMRAP Overhead Squats

Saturday, 11/8

Team Workout: Team of 2 

  • Part 1 - AMRAP 10: 20 Wallballs, 20 Double Unders (switch any time)
  • 3 Min Rest
  • Part 2 - AMRAP 10: 3 Burpees, 3 Air Squats (+3 Reps every round, switch after every completed Round)
  • 3 Min Rest 
  • Part 3 - AMRAP 10: 10 KB Lunges, 10 KB Push Press (switch any time)

Sunday, 12/8

Weightlifting: Clean & Jerk

Gymnastics: Pull-Ups / T2B Week 4

OPEN PREP 2018-19

TRAINING WEEK


Monday, 30/7

Accessory: 3 RFQ

  • 10 Good Mornings
  • 10 Bent over Rows
  • 10 Stick Pull Downs

WOD: E2MOM for 12 Minutes

  • 30 Sec. Max T2B (immediately into...)
  • 30 Sec. Max KB Swings 

Tuesday, 31/7

Lift: Front Squat

  • 7/5/3 @ 70-75-80 %
  • 7/5/3 @ 75-80-85 %

WOD: Team of 2 - AMRAP 20

  • 100 m Sprint Row
  • 10 KB Complexes (KB C&J + KB Thruster)

Wednesday, 1/8

Accessory: EMOM 15

  • 30 Sec. Kip Swings
  • 30 Sec. HS Hold
  • 30 Sec. Support Hold

WOD: "Climb the Ladder"

  • 10-8-6-4-2 Snatches (@ 50-60-70-80-90 %)
  • 10 Burpee Box Jumpovers

Thursday, 2/8

Prep: Gymnastic Skills

  • 15 Min Muscle Up Progression
  • 15 Min HSPU Progression

WOD: AMRAP 10

  • 1 Muscle Up, 1 HSPU, 1 Pistol Squat
  • 2 MU, 2 HSPU, 2 Pistol Squats
  • 3,3,3
  • 4,4,4
  • ...

Friday, 3/8

Lift: Deadlift 

  • 5 x 10 Reps @ 65-75% (Compare to 18/7)
  • 30 Sec. L-Sit after each Round

WOD: 5RFT

  • 200 m Farmers Carry
  • 20 Wallballs

Saturday, 4/8

Team Workout: Team of 3 for Time

  • 100 Deadlifts
  • 80 Hang Power Cleans
  • 60 Front Squats
  • 40 Jerks
  • 20 Thruster
  • all Reps @ 60/43 kg

Sunday, 5/8

Weightlifting: Snatch

Gymnastics: Pull-Ups / T2B Week 3

OPEN PREP 2018-19
TRAINING WEEK

Monday, 16/7

REGULAR

  • COND.: Run Intervals (Rest to Work = 1:1)
    400 - 800 - 400 - 800 - 400 m 

Tuesday, 17/7

REGULAR

  • Lift: Paused OHS (1-3-1)
    5 x 5 @ 70% of last 5RM
  • WOD: E2MOM (YGIG)
    15 / 12 Cal Row, Max OHS in remaining Time, 2 Min Rest

Wednesday, 18/7

FOUNDATION WEIGHTLIFTING: Snatch

REGULAR 

  • Strength:
    5 x 10 Deadlifts unbroken & T'n'G @ 60-70% of 1RM
  • WOD: 50 Double Unders, 25 Kettlebell Swings

Thursday, 19/7

REGULAR 

  • Strength:
    5 x 5 of Strict Press & BTNeck Strict Press

  • WOD: 2x AMRAP 5 - A = Dumbbell DT / B = Alternate Dumbbell DT


Friday, 20/7

REGULAR

  • Lift: 5 Sets of Snatch Complex (Tall Sn. + HH Sn. + Hang Sn. + Snatch)
  • WOD: 100 BoB's, AMRAP Lunges in remaining Time (10 Min Cap)

Saturday, 21/7 

TEAM WOD

Team of 3
75 Cal Row, 600 m KB Carry, 75 Sync. T2B, 600 m KB Carry, 75 Sync. Burpees, 600 m Carry, 75 Cal Row


SUNDAY, 22/7

Workshop Rowing

OPEN PREP 2018-19
TRAINING WEEK

Monday, 9/7

FOUNDATION

  • Lift: Front Squat
    5 x 7
  • WOD: 11 min amrap
    20 Front Squats, 10 Over the Bar Burpees

REGULAR / INTERMEDIATE

  • Lift: Front Squat
    7 @65% /5 @ 70/ 3 @ 80%
    7 @70% /5 @ 75/ 3 @ 85%
  • WOD: 5 RFT (TC: 11 min)
    20 Front Squats, 10 Over the Bar Burpees

Tuesday, 10/7

FOUNDATION

  • Lift: 5 x 5 Tall Clean
  • WOD:
    21-15-9 Power Cleans
    100 m OH carry after every round

REGULAR / INTERMEDIATE

  • Lift: 5 sets of the following complex
    Tall Clean, HH Clean, Hang Squat Clean, Squat Clean, 3x Push Jerk 
  • WOD:
    21-15-9 Power Cleans
    100 m OH carry after every round

Wednsday, 11/7

FOUNDATION

  • Strength: 
    E2MOM for 10 Min - AMRAP Situps for 1 Min.
  • WOD: 2x AMRAP 3
    5 Power Snatches, 20 Double Unders

FOUNDATION WEIGHTLIFTING: Clean & Jerk

REGULAR / INTERMEDIATE

  • Strength:
    E2MOM for 10 Min - AMRAP Situps for 1 Min.
  • WOD: 2x AMRAP 3
    5 Power Snatches, 20 Double Unders

Thursday, 12/7

ALL CLASSES

  • Conditioning:
    Triple 2 - 2K Run, 200 DU's, 2K Row

Friday, 13/7

FOUNDATION:

  • Lift: Deadlift 3 x 5, Back Squat 3 x 5, Push Press 3 x 5
  • WOD: For Time
    100 Boxjump Overs, 1K run

REGULAR/INTERMEDIATE

  • Lift: Tabata (20 on / 10 off - 8 Rounds) for SDHP, Back Squat and Push Jerk @40%
  • WOD: For Time 100 Boxjump Overs, 1K run

Saturday, 14/7 

GYMNASTICS WORKSHOP (sold out)


SUNDAY, 15/7

GYMNASTICS WORKSHOP (sold out)

OPEN PREP 2018-19
TRAINING WEEK

Monday, 2/7

FOUNDATION

  • Lift: 5 x 3 Power Snatches
  • WOD: 200 DB C&J (EMOM 3 Burpees)

REGULAR / INTERMEDIATE

  • Lift: Power Snatch + Squat Snatch (3x 1+1 unbroken), 5 Sets 70-80%
  • WOD: 200 DB / KB C&J (EMOM 3 Burpees)

Tuesday, 3/7

FOUNDATION

  • Lift: Deadlift 3 x 20
  • WOD: For time
    50-40-30-20-10 Medball Cleans
    25-20-15-10-5 Ringrows (TC: 15 min)

REGULAR / INTERMEDIATE

  • Accessory: EMOM x 6 
    1: 30 Sec Flutter Kicks 2: 30 Sec Hollow Rocks
  • Lift: Deadlift 21-15-9 reps for time @50% (5-10kg schwerer als beim letzten Mal)
  • WOD: For time
    50-40-30-20-10 Medball Cleans
    25-20-15-10-5 Ringrows (TC: 15 min)

Wednsday, 4/7

FOUNDATION

  • Lift: Strict Press 3x10
  • WOD: amrap 9 min
    3 Push-ups, 6 BJO, 9 G2O
    Post WOD: 100 Sit-ups for time

FOUNDATION WEIGHTLIFTING: Snatch

REGULAR / INTERMEDIATE

  • Lift: Shoulder to Overhead (any version, as heavy as possible) 5 x 15
  • WOD: amrap 9 min
    3 HSPU / Pike-Push-ups/ Push-ups, 6 BJO, 9 G2O
    Post WOD: 100 Russian Twists for time

Thursday, 5/7

FOUNDATION

  • Lift: Bench Press - 5x10 reps, Bent over row - 5x10 reps
  • WOD: For time
    500m row, 50 DB Thruster, 30 Pull-ups 

REGULAR / INTERMEDIATE

  • Accessory: 3 Runden
    10 Strict T2B/Leg Raises/Roll ups
    1 Min OH Plate Carry (Ripcage down!)
    1-2 legless / regular rope climbs
  • Lift: Bench Press - 5x10 reps, Bent over row - 5x10 reps
  • WOD: For time
    500m row, 50 DB Thruster, 30 Pull-ups 

Friday, 6/7

ALL CLASSES

  • Conditioning: 10 x 100m Sprint row (Teams of 2)
  • WOD: 6 Runden
    200m Sprint, 15 unbroken WBS

Saturday, 7/7 TEAM WOD

ALL CLASSES

Teams of 3: amrap 30 min

1.000m Farmer's Carry, 200 Burpee BJO 


SUNDAY, 8/7

ADVANCED WEIGHTLIFTING: Snatch

GYMNASTICS: Pull-up / T2B (week 1)

OPEN PREP 2018-19
TRAINING WEEK

Monday, 25/6

FOUNDATION

  • Strength: 3 x 5 negative pull-ups
  • Conditioning: Intervals (change pace from moderate to fast every 100m)
    Row: 400 / 600 /  800 Run: 400 / 600 /  800

REGULAR / INTERMEDIATE

  • Strength: EMOM x 6: 1: 20-30 Sek. Max Dips / 2: 20-30 Sek. Max Pull-Ups Strict
  • Conditioning: Intervals (change pace from moderate to fast every 100m)
    Row: 400 / 600 /  800 Run: 400 / 600 /  800

Tuesday, 26/6

FOUNDATION

REGULAR / INTERMEDIATE

  • Lift: Back Squat 7@ 65%, 5@ 70%, 3@ 80% // 7@ 67,5%, 5@ 72,5%, 3@ 82,5% 
  • WOD: 5 RFT
    5 HSPU, 10 Boxjump Overs, 10 Goblet Squats

Wednsday, 27/6

FOUNDATION

WOD: Run 3km, 75 Burpee Pull-ups (split up as needed)

FOUNDATION WEIGHTLIFTING: Clean & Jerk

REGULAR / INTERMEDIATE

WOD: Run 5km, 100 Burpee Pull-ups (split up as needed)


Thursday, 28/6

FOUNDATION

  • Lift: Squat Clean & Jerk 5x5
  • WOD: AMRAP 15
    5 MU-progression (scaling: 3 Jumping Pull-ups, 3 Box/Ring Dips), 10 Leg Raises, 10 KBS 

REGULAR / INTERMEDIATE

  • Lift: Clean + Squat Clean & Jerk 3+2@ 60%, 2+1@ 65%, 2+1@ 70%, 2x 2+1@ 75% 
  • WOD: AMRAP 15
    5 Bar-MU, 10 T2B, 10 KBS (24/16)

Friday, 29/6 

FOUNDATION

  • WOD: 3 Rounds FGB Style 1: Wallballshots, 2: Push Press (15/20), 3: DU or SU 4: OHS (15/20), 5: 1 Min rest (no matter which starting point you choose - minute 5 is always rest)

REGULAR / INTERMEDIATE

  • WOD: 3 Rounds FGB Style 1: Wallball (9/6), 2: S2O (30/50), 3: DU 4: Cal Row, 5: OHS (30/50), 6: 1 Min rest 1 (no matter which starting point you choose - minute 6 is always rest) 

Saturday, 30/6 TEAM WOD

FOUNDATION

Teams of 2: amrap 20 min

100 SU, 30 Push-ups, Power Cleans (25 / 35)

REGULAR / INTERMEDIATE

Teams of 2: amrap 25 min

150 DU // 100 DU

50 Push-ups // 30 Push-ups

6 Power Cleans (80/50) // (60/40)


SUNDAY, 01/07

ADVANCED WEIGHTLIFTING: Clean & Jerk

GYMNASTICS: Handstand Walk 

OPEN PREP 2018-19
TRAINING WEEK

Monday, 18/6

Regular/Intermediate

Lift: 

Front Squat
3@ 70%, 3@ 80%, 2x3@ 85%, 3@ 90%

WOD:

5 Cycles of AMRAP 3 Min. (1 Min Rest after each)
3 Power Cleans (60/42.5), 6 Push-ups, 9 Air Squats

Foundation

Skill:

Hang Power Clean

WOD:  

5 Cycles of AMRAP 3 min (1 Min Rest after each)
3 Hang Power Cleans, 6 (Box-) Push-ups, 9 Air Squats

Tuesday, 19/6

Regular/Intermediate

Lift:

Power Snatch + Full Snatch Complex
2+3@ 70%, 1+3@ 75%, 1+3@ 80%, 2x 1+3@ 75%

WOD:

For Time

10-15-20-25-30 Dumbbell Snatches

10-15-20-25-30 T2B

Wednesday, 20/6

Regular/Intermediate

Lift:

Deadlift 21-15-9 @50% (2 min rest after each set)

WOD:

7 RFT
30 Double Unders, 5 Deadlifts, 5 S2O

Foundation

Lift:

Deadlift 21-15-9 (2 min rest after each set)

WOD:

5 RFT
30 Double Unders or 60 Single Unders, 5 Deadlifts, 5 Push Press

Foundation Weightlifting:

Snatch

Thursday, 21/6

Regular/Intermediate

Lift:

Clean 3@ 70%, 2 x3@ 75%, 3@ 80%, 3@85%

WOD:

For Time

3-6-9 Power Clean, 3-6-9 Muscle Ups, 250-500-750 M Row 

Foundation

Skill:

Power Clean, Dips

WOD:

For Time

3-6-9 Power Clean, 5-7-10 Dips , 250-500-750 M Row 

Friday, 22/6

Regular/Intermediate

Lift:

Push Jerk + Split Jerk (3+1)

1@ 65%, 1@ 70%, 1@ 75%, 1@ 80%

WOD:

AMRAP 12

21-15-9 C2B Pull-Ups, KB Swings

Foundation

Lift:

Push Jerk (2 rounds)

3@ 55%, 3@ 60%, 3@ 65%, 3@ 70%

WOD:

AMRAP 12

21-15-9

(C2B) Banded Pullups, KB Swing 

Saturday, 23/6

Team Workout

Teams of 2 - 5RFT 

400 m Run, 15 Thruster

Sunday, 24/6 - closed

 


Asseccory Work for Open Gym (pick 1 per session)

a. 3 Rounds – Walking Pace

1 min pro Arm Overhead Carry, 5 (negative) HSPU, 5 weighted Pull-ups

b. EMOM 9

1: 3 Wall Walks / 5 m HS-Walk

2: 3 Negative Dips

3: 15 Scapular Push-ups

c. EMOM 5  

Strict HSPU

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