Dienstag, 26.08.2014

Skill of the week: Midline Stability

FITNESS
A:
5 Sets
8 Ring Rows
60 s Rest
8 Bar Dips
60 s Rest
B:
10 Power Cleans, 45/30 kg
10 Pull-Ups
10 Burpees
400 m Run
20 Hang Power Cleans, 35/20 kg
20 Pull-Ups
20 Burpees
400 m Run
30 KB-Swings (russian), 24/16 kg
30 Pull-Ups
30 Burpees
400 m Run

PERFORMANCE
A:
5 Sets
2-3 Negative Muscle-Ups
60 s Rest
ME Strict Ring Dips
60 s Rest
B:
10 Power Cleans, 70/50 kg
10 Pull-Ups
10 Burpees
400 m Run
20 Hang Power Cleans, 50/35 kg
20 Pull-Ups
20 Burpees
400 m Run
30 KB-Swings (russian), 32/24 kg
30 Pull Ups
30 Burpees
400 m Run

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Montag, 25.08.2014

Skill of the week: Midline Stability

FITNESS
A:
Overhead Squat
3-3-3-3-3  (3311 tempo)
B:
5 Rounds
5 Overhead Squats, 35/20 kg
10 Knees to elbows
15 Double Unders / 45 Single Unders

PERFORMANCE
A:
5 Sets of:
2x Snatch Pull + 1x Snatch
B:
5 Rounds
5 Overhead Squats, 50/30 kg
10 Toes to Bar
15 Double Unders

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Sonntag, 24.08.2014

FITNESS
500 m Row
400 m Run
12 Ring Rows
12 Bar Dips
3 min Rest
500 m Row
400 m Run
16 Negative HSPU
3 min Rest
500 m Row
400 m Run
18 KB-Snatches, 16/12 kg

PERFORMANCE
500 m Row
400 m Run
12 Muscle-Ups
3 min Rest
500 m Row
400 m Run
16 HSPU
3 min Rest
500 m Row
400 m Run
18 KB-Snatches, 24/16 kg

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Samstag, 23.08.2014

FITNESS
A:
Shoulder Press 6-6-6-6-6
B:
30 Wall Ball Shots, 9/7 kg
30 Single Arm Overhead Lunges, 16/12 kg
20 Wall Ball Shots, 9/7 kg
20 Single Arm Overhead Lunges, 16/12 kg
10 Wall Ball Shots, 9/7 kg
10 Single Arm Overhead Lunges, 16/12 kg

PERFORMANCE
A:
Shoulder Press:
1x3x70%, 1x3x80%, 1xME90%
B:
3 Sets
ME Strict Pull-Ups
90 s Rest
10 Weighted Sit-Ups
C:
30 Wall Ball Shots, 9/7 kg
30 Single Arm Overhead Lunges, 16/12 kg
20 Wall Ball Shots
20 Single Arm Overhead Lunges, 16/12 kg
10 Wall Ball Shots
10 Single Arm Overhead Lunges, 16/12 kg

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Freitag, 22.08.2014

CFM Warm Up D

FITNESS
A:
Deadlift 6-6-6-6
B:
21-15-9, for time:
Deadlift, 70/50 kg
Pike Push-Up / L-seated KB-Press

PERFORMANCE
A:
Deadlift:
1x3x70%, 1x3x80%, 1xMEx90%
B:
“Diane”
21-15-9, for time:
Deadlift, 100/70 kg
Handstand Push-Up

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Donnerstag, 21.08.2014

Skill of the week: KB-Snatch

FITNESS
A:
15 min EMOM
Min 1: 8 Bent over Rows
Min 2: 3 Wall Walks
Min 3: Double Under Practice
B:
21-15-9-15-21
Push Press, 35/20 kg
V-Ups
Box Jumps, 60/50 cm

OLYMPIC WEIGHTLIFTING
A:
Every 90s for 15 min
High Hang Squat Clean
B:
Front Squat
3x8x75%, 2x6x80,1x4x85%
C:
Clean High Pull, %of Clean
1x6x80%, 3x4x90%, 1x2x105%

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Mittwoch, 20.08.2014

Skill of the week: KB-Snatch

FITNESS
A:
Bench Press 6-6-6-6-6
B:
4 Rounds for time:
10 Pull-Ups
400 m Run
15 Ring Push-Ups
Rest 1:1

PERFORMANCE
A:
Bench Press:
1x3x70%, 1x3x80%, 1xMEx90%
B:
4 Rounds for time:
10 C2B Pull-Ups
400 m Run
20 Ring Push-Ups
Rest 1:1

TEAM WOKOUT
In teams of 2, one working at a time,
For time:
400 m Run
20 Power Cleans, 70/50 kg
400 m Run
20 Power Cleans, 70/50 kg
400 m Run
20 Power Cleans, 70/50 kg
400 m Run
20 Power Cleans, 70/50 kg
400 m Run both Run

ENDURANCE
Partner Pose Skill Training

5 Rounds:
4 min to complete
400 m
10 Push-Ups
15 Squats
AMRAP Burpees
2 min Rest

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Dienstag, 19.08.2014

Skill of the week: KB-Snatch

FITNESS
A:
Front Squat: 6-6-6-6-6
B:
7 min AMRAP
2, 4, 6…Overhead Lunges 20/15 kg
2, 4, 6…Burpees on Plate

PERFORMANCE
A:
Back Squat:
1x3x70%, 1x3x80%, 1xMEx90%
B:
7 min AMRAP
1, 2, 3…Front Squat, 45/30 kg
2, 4, 6…Burpees over Bar

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Montag, 18.08.2014

Skill of the week: KB-Snatch

FITNESS
A:
5×5 Mid-Hang Power Clean
B:
6 Sets
1 min ME Row (cal)
1 min ME Single Unders
1 min ME KB-Swing (russian), 32/24 kg
1 min Rest
(Score is total reps + cals)

PERFORMANCE
A:
5x(2+1) Clean Pull + Hang Clean
B:
6 Sets
1 min ME Row (cal)
1 min ME Double Unders
1 min ME KB-Swing (russian), 32/24 kg
1 min Rest
(Score is total reps + cals)

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Sonntag, 17.08.2014

Skill of the week: Ring Dip

FITNESS
A:
5 Rounds
200 m Run
5 Hang Power Cleans 35/20kg
10 Split Jumps
15 Sit-Ups
B:
3×10 Partner Glute Ham Raises

PERFORMANCE
A:
EMOM 10 min 3 x Snatch @ 70%
B:
10 min AMRAP
15 Power snatch, 35/20 kg
30 Double Unders
C:
3×10 Partner Glute Ham Raises

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