Mittwoch, 22.10.2014

SKILL OF THE WEEK
Turkish Get-Up

FITNESS
A:
Front Squat 5-5-5-5
B:
12 min AMRAP
12 Goblet Reverse Lunges, 16/12kg
4/4 KB Push Press, 16/12kg
4 Burpee Box Jumps, 60/50cm

PERFORMANCE
A:
Back Squat (Wendler Cycle 3 / Week 3)
1x5x75%, 1x3x85%, 1xMEx95%
B:
12 min AMRAP
6 Front Rack Reverse Lunges, 60/40kg
4 Push Press, 60/40kg
2 Bar Muscle-Ups

TEAM WORKOUT
In teams of 2, for time:
3 Rounds of
30 Front Squats, 45/30kg
30 Push-Ups
- 3min Rest
3 Rounds of
25 Sit-Ups
25 Box Jumps, 60/50cm
- 3min Rest
3 Rounds of
20 T2B
20 HSPU

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Dienstag, 21.10.2014

SKILL OF THE WEEK
Turkish Get-Up

FITNESS
A:
EMOM for 10 min
Clean & Jerk
B:
6 Sets (15s on / 30s off)
Chin-Ups (strict)
2 min Rest
6 Sets (15s on / 30s off)
Push-Ups
2 min Rest
6 Sets (15s on / 30s off)
Sit-Ups

PERFORMANCE
A:
EMOM for 10 min
Clean and Jerk
B:
6 Sets (15s on / 30s off)
Chin-Ups (strict)
2 min Rest
6 Sets (15s on / 30s off)
Push-Ups
2 min Rest
6 Sets (15s on / 30s off)
Toes to Bar

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Montag, 20.10.2014

SKILL OF THE WEEK
Turkish Get-Up

FITNESS / PERFORMANCE
German Throwdown 14.2
12 min AMRAP
5 HSPU (from ground)
10 Walking Lunges, 2 x 24 kg KB Frontrack
20 Double Unders

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Sonntag, 19.10.2014

SKILL OF THE WEEK
Pull-Up

FITNESS
A:
3 Sets
6/6 KB-Shoulder Press
60s Rest
6/6 Single-Leg-Romanian Deadlift
60s Rest
3 Wall Climbs
60s Rest
B:
10 min AMRAP
10 Burpee Pull-Ups
10 KB-Swings, 24/16 kg
10 Wall Ball Shots, 9/7 kg

PERFORMANCE
A:
Every 2 min for 20 min:
Hang Snatch + Snatch
B:
4 min AMRAP
1 Hang Squat Clean, 70/50 kg
1 Bar Muscle Ups
2
2

4 min Rest

4 min AMRAP
1 Hang Squat Clean, 50/35 kg
1 C2B Pull Up
2
2

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Samstag, 18.10.2014

SKILL OF THE WEEK
Pull-Up

FITNESS
A:
Power Clean 3-3-3-3-3
B:
5 Sets
3 min AMRAP
4 Power Cleans, 45/30 kg
6 Burpees over the bar
12 Double Unders
1 min Rest

PERFORMANCE
A:
Deadlift (Wendler Cycle 3 / Week 2)
1x3x70%, 1x3x80%, 1xMEx90%
B:
5 Sets
3 min AMRAP
4 Power Cleans, 60/45 kg
6 Burpees over the bar
12 Double Unders
1 min Rest

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Freitag, 17.10.2014

SKILL OF THE WEEK
Pull-Up

FITNESS
A:
Shoulder Press 8-8-8
B:
“Nicole”
20 min AMRAP
400 m Run
Max rep Pull-Ups

PERFORMANCE
A:
Shoulder Press (Wendler Cycle 3 / Week 2)
1x3x70%, 1x3x80%, 1xMEx90%
B:
“Nicole”
20 min AMRAP
400 m Run
Max rep Pull-Ups

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Donnerstag, 16.10.2014

SKILL OF THE WEEK
Pull-Up

FITNESS / PERFORMANCE
A:
10 min EMOM
Power Clean + Front Squat + Push Press
B:
8 min AMRAP:
6 Thrusters, 35/20 kg
6 Box Jumps
6 Pull-Ups

OLYMPIC WEIGHTLIFTING
A:
10 min EMOM
2x Power Clean
B:
Snatch Balance, %Snatch
1x5x45%, 2x3x50%, 3x2x60
1 min Rest between sets
C:
Overhead Squat, %Snatch
1x8x60%, 2x6x70%, 3x4x75%
1 min Rest between sets
D:
Snatch Pull
1×5, 5-5-5, medium+fast
>2 min Rest between sets

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Mittwoch, 15.10.2014

SKILL OF THE WEEK
Pull-Up

FITNESS
A:
For time:
21-15-9
Toes to Bar
Kettlebell Swing, 24/16 kg
Push-Up
B:
3 Sets
30s Hollow Hold
15s Rest
30s Superman Hold
15s Rest
30s Side Plank L
15s Rest
30s Side Plank R

PERFORMANCE
A:
Bench Press (Wendler Cycle 3 / Week 2)
1x3x70%, 1x3x80%, 1xMEx90%
B:
For time:
21-15-9
Toes to Bar
Kettlebell Swing, 24/16 kg
Push-Up

TEAM WORKOUT
In teams of 2:
30 min AMRAP
3-6-9-12…..
Row for calories
Power Clean to overhead, 45/30 kg

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Dienstag, 14.10.2014

SKILL OF THE WEEK:
Pull-Up

FITNESS
A:
Back Squat 8-8-8
B:
3 Rounds for time
400 m Run
30 Air Squats
12 Deadlifts, 80/60 kg

PERFORMANCE
A:
Back Squat (Wendler Cycle 3 / Week 2)
1x3x70%, 1x3x80%, 1xMEx90%
B:
3 Rounds for time
400 m Run
30 Air Squats
12 Deadlifts, 80/60 kg

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Montag, 13.10.2014

SKILL OF THE WEEK
Pull-Up

FITNESS / PERFORMANCE
German Throwdown 14.1
Elite:
5 Rounds
6 Cleans, 70/50 kg
9 C2B Pull Ups

Masters:
5 Rounds
6 Cleans, 60/35 kg
9 C2B / Jumping C2B Pull Ups

Scaled:
5 Rounds
6 Cleans,40/30 kg
9 Pull Ups / Jumping Pull Ups

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