Class WOD (Class)
Perform/Compete
Part A:
EMOM12
2 Snatch Balances
Part B:
EMOM12
3 Hang Power Snatches
Set 1-6 hocharbeiten
Set 7 Top Set
8-12 Back Off Sets → Fokus auf Snappieness
Compete kann im B-Part die Snatch Complexes machen.
I want to sweat:
Heavy Day
I want to perform:
Heavy Day
I want to compete:
Heavy Day
Accessory (Class)
3-4 Sets:
8 Snatch Grip Push Press
12 Wide Grip Ring Rows
Class WOD (Class)
Perform/Compete
Every 4:00 - 6 Sets
400m Run
15 Toes to Bar
15 Dips
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
400m Run
10 Knee Raises
10 Push Ups
I want to perform:
400m Run
10 Toes to Bar
10 Dips
I want to compete:
400m Run
15 Toes to Bar (unbroken)
15 Dips (unbroken)
Accessory
Perform/Compete
2-3 Sets:
8-12 Bent over lateral Raises
10-15 Romanian Deadlifts
MetCon/Class WOD (Class)
Perform/Compete
Workout:
10 Rounds for Time:
60 Double Unders
30 Cal Row
15 Burpees over Rower
I want to sweat:
60 Sekunden Seilspringen
20/16 Cal Row
8 Burpees
I want to perform:
40 Double Unders
30/24 Cal Row
12 Burpees over Rower
I want to compete:
60 Double Unders
30/24 Cal Row
15 Burpees over Rower
Accessory (Class)
Perform/Compete
2-3 Sets:
15-20 Dumbbell Flies
15-20 Banded Face Pulls
MetCon/Class WOD (Class)
Perform/Compete
Teams of 2:
150 Dumbbell Snatches
1k Laufen
100 Dumbbell Clean and Jerks
1k Laufen
50 Single Arm Devil Press
I want to sweat:
150 Dumbbell Snatches 15kg/10kg
1k Laufen
100 Dumbbell Clean and Jerks 15kg/10kg
1k Laufen
50 Single Arm Devil Press 15kg/10kg
I want to perform:
150 Dumbbell Snatches 22.5kg/15kg
1k Laufen
100 Dumbbell Clean and Jerks 22.5kg/15kg
1k Laufen
50 Single Arm Devil Press 22.5kg/15kg
I want to compete:
150 Dumbbell Snatches 30kg/20kg
1k Laufen
100 Dumbbell Clean and Jerks 30kg/20kg
1k Laufen
50 Single Arm Devil Press 30kg/20kg
Perform/Compete
Strength- Overhead Squat:
In 15 Minutes Work up to a heavy Set of 3
→ Optional: Back off Sets every 1:30
Compete: Back Squats
MetCon:
5 Rounds
15 Burpee Box Jump Over
15 Overhead Squats
I want to sweat:
10 Burpee Box Jump Over 20"/20"
10 Overhead Squats 35kg/25kg
I want to perform:
12 Burpee Box Jump Over 24"/20"
12 Overhead Squats 50kg/35kg
I want to compete:
15 Burpee Box Jump Over 24"/20"
15 Overhead Squats 60kg/40kg
Class WOD (Class)
Perform/Compete
Workout - Heavy and Bodybuilding Day
10-9-8-[…]-1
Strict Press
Strict Pullups
Wie immer: Die Optionen sind nur Vorschläge und müssen individuell angepasst werden.
I want to sweat:
Strict Press 30kg/20kg
Ring Rows
I want to perform:
Strict Press 45kg/30kg
5-5-4-4-3-3-2-2-1-1 Pull Ups
I want to compete:
Strict Press 60kg/40kg
Sunday Mash (Class)
Team Workout
Each for distance:
Row, 1 min
Row, 1 min
Row, 2 mins
Row, 2 mins
Row, 3 mins
Row, 3 mins
Row, 4 mins
Row, 4 mins
Row, 3 mins
Row, 3 mins
Row, 2 mins
Row, 2 mins
Row, 1 min
Row, 1 min
In Teams of 2 Alternate after every Set