Workout
7 Rounds
7 Strict Pullups
9 Push Press 70kg/47.5kg
11 Box Jumps 30"/24"
Cap: 20
Goal: 15
Stange selbstverständlich vom Boden
Accessory
3 Sets:
20 Parallette Push Ups
15 Ring Rows
10 V-Ups
1:30 Pause
Workout Prep
In 15 Minutes:
Work up to a heavy Set of 5 Deadlifts (Dead Stop)
Workout
4 Rounds
40 Double Unders
20 Toes to Bar
10 Deadlifts 120kg/82.5kg
Goal: 12:00
Cap: 15:00
Accessory
3 Rounds for Quality
9 Straight Leg Situps
12 Cossack Squats
15 Banded Face Pulls
Warmup
3 Sets
5 Snatch Grip Push Press + 5 Tempo Overhead Squats
3 Sets
5 Snatch Balance
3 Sets
3 Tall Snatch
Workout
Every 1:30 for 15 Sets
1 Hang Squat Snatch
Set 1-5: Light Loads (20-50%)
Set 6-10: Moderate Loads (60-80%)
Set 11-15: Heavy Loads (85+%)
Accessory
3 Sets
30sek Plank
10 pro Arm: Half Kneeling Windmills
Workout
10 Rounds for time:
500/400m Row
10 Burpee Box Jump Overs 36"/30"
36 = 30" Box + 2x 20kg Bumper
Cap: 40
Donnerstag Class WOD
Accessory
Optional:
3 Rounds
14 V-Ups
12 Romanian Deadlifts
Warmup
Classes Choice:
Butterfly Pullup oder Kipping Handstand Pushup Technik
Workout
For Time
10-1
Pullups
Handstand Pushups
10 Pullups, 10 Handstand Pushups, 9 Pullups, 9 Handstand Pushups, 8 + 8, 7+7 usw.
Cap: 9
Additional Strength Work
10-10-8-8
Barbell Rows
10-10-8-8
Strict Press
Bodybuilding
12-12-12
Lateral Raises
Biceps Curls
Tricep Extensions
Workout
3 Rounds - Teams of 2
1000m Run
20 Clean and Jerks 100kg/70kg
Run together, share Clean & Jerks
Accessory
3 Sets
10 Thread the Needle
1:00 Couch Stretch