Montag 31.01.22
Part A) Power Snatch built up to a heavy single Power Snatch 3 Sec. hold in Catch Position Part B) Metcon 75 Power Snatch for Time 30/20 kg EMOM 30 Double Unders (cap 30 Sek) T.C. 15 Min ______________________________________________________________________________________________________________________________________ After Class start mit leerer Stange. Nach jedem Set Gewicht steigern min 2,5kg max 5 kg […]
Sonntag Restday
Freitag 28.02.22
Freitag „FIDGET SPINNER“ [ALL TRACKS] Teams of 2 AMRAP 20: Max Calorie Bike 1 Work 1 Rest Every 5 Minutes [Starting at 0:00]: 2 Work 200 Meter Run 8 Syncro alt KB Clean and Jerk 50 Double Unders / Double Under Jumps
Donnerstag 27.01.21
Donnerstag 18:00 -19:00 Uhr Yoga 19:00-20:00 Uhr Gewichtheben
Mittwoch 26.01.22
„DISGRACE“ COMPETE PART 1: BARBELL COMPLEX Build to A Heavy 1 Power Clean + 1 Front Squat + 1 Push Jerk *Score = Heaviest Load PART 2: „DISGRACE“ 3 Rounds For Time: 10 Squat Cleans 10 Push Jerks (Load 60% Part 1) *Score = Time it takes to complete the workout
Dienstag 24.01.21
PART 1: DEADLIFTS 15 – 12 – 9 – 6 – 3 Deadlifts *MUST be unbroken/touch-and-go *Score = Sum Total Load of all 5 sets PART 2: „VOICEMAIL“ On the Minute x 10: 4 Push ups 6 Box Jump Overs Max Dumbbell Snatches *Score = Total Reps of Dumbbell Snatches
Montag
Montag Part A) Strict Pullups 5-5-5-5-5 mache in 5 Sätzen 5 Reps Reduziere dein Körpergewicht durch ein Gumminband oder erhöhe es durch Zusatzgewicht. Part B) 5km Row E3MOM 6 Burpees over the Rower T.C. 30 Min
Sonntag Restday
Samstag Gewichtheben
Samstag Gewichtheben ?️♀️ A) EMOM 10 1 Snatch Balance B) EMOM 10‘ 1 hang Squatclean C) EMOM 10‘ on 5 Power Snatch odd 5 high Boxjumps
Samstag 22.01.22
„STAY AWHILE“ For Time: In Teams of 2 1Work 1 Rest 200 Double Unders / 200 Double Under Jumps / 200 Single Unders 8 Rounds: 15 Burpees to Target / Burpees to Target / Burpees 15 Wall Balls 9/6 6/4 / Airsquats 200 Double Unders / 200 Double Under Jumps/ 200 Single Unders 8 Rounds 15 […]