Samstag, 22.11.2014

FITNESS
A:
Deadlift 5-5-5-5
B:
8 min AMRAP
2-4-6-8-10…
Kettlebell Walking Lunges, 2×16/12 kg
Toe To Bar

PERFORMANCE
A:
Snatch: 2x3x75%, 3x2x75%
B:
8 min AMRAP
3-6-9-12-15…
Power Snatch, 45/30 kg
Box Jump Overs, 60/50 cm

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Freitag, 21.11.2014

FITNESS / PERFORMANCE
A:
Max Reps: Strict Pull-Ups
B:
“Elizabeth”
21-15-9
Power Cleans, 60/45 kg
Ring Dips

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Donnerstag, 20.11.2014

FITNESS
A:
3 Sets
8 Hip Thrust
60 s Rest
8/8 One Arm KB-Row
60 s Rest
B:
8 Rounds (20 sec on / 10 sec off)
Jumping Squats
Ball Slams
Burpees
Med Ball Sit-Ups

OLYMPIC WEIGHTLIFTING
A:
Death by Muscle Clean
add 5/2,5 kg every minute
B:
Squat Clean
2x5x60%, 2x4x70%, 2x3x90%
Rest as needed between reps.
Rest >2min between sets.
C:
10 min EMOM
Deadlift
Low Hang Power Clean +
High Hang Power Clean +
Front Squat
D:
Front Squat
1x6x65%-10kg, 2x6x65%-5kg, 3x6x65%

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Mittwoch, 19.11.2014

FITNESS
A:
Back Squat 5-5-5-5
B:
5 min AMRAP
7 Box Jumps, 60/50 cm
7/7 One-Arm  Kettlebell Swing, 16/12 kg
7 Toes To Bar
5 min Rest
5 min AMRAP
15 Wall Ball Shots, 9/7 kg
15 Double Unders

PERFORMANCE
A:
Front Squat 5x3x80%
B:
5 min AMRAP
7 Box Jumps, 60/50 cm
7/7 One-Arm  Kettlebell Swing, 16/12 kg
7 Toes To Bar
5 min Rest
5 min AMRAP
15 Wall Ball Shots, 9/7 kg
15 Double Unders

TEAM WORKOUT
In teams of 2:
10 min AMRAP
1 Bear Complex, 45/30 kg
2 Burpees over Bar
3 Air Squats
2 min Rest
10 min AMRAP
2 Front Squats, 45/30 kg
4 Push Press, 45/30 kg
6 Box Jumps, 60/50 cm
2 min Rest
10 min AMRAP
3 Pull-Ups
6 Toes To Bar
9 Jumping Lunges
Each partner must complete 1 round before alternating.

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Dienstag, 18.11.2014

FITNESS
A:
5 Sets
2x Hang Power Clean +
1x Push Jerk
B:
For time:
10-8-6-4-2 Hang Power Clean, 45/30 kg
2 Rounds of “Cindy” after every set

PERFORMANCE
A:
Clean And Jerk: 2x3x75%, 3x2x75%
B:
For time:
10-8-6-4-2 Hang Power Clean, 60/45 kg
2 rounds of “Cindy” after every set

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Montag, 17.11.2014

FITNESS
A:
3 Sets
8-10 Ring Rows (feet elevated)
30 s Rest
40 s Hollow Hold
30 s Rest
8-10 Ring Push Ups
30 s Rest
40 sec Arch Hold
30 s Rest
B:
3 min AMRAP Rowing (calories)
60 s Rest
3 min AMRAP Burpee Box Jump-Overs, 50 cm
60 s Rest
3 min AMRAP Ball Slams
60 s Rest
3 min AMRAP Double Unders
60 s Rest

PERFORMANCE
A:
EMOM 25 min
Min 1: 3 Legless Rope Climbs / Towel Pull-Ups
Min 2: 20 Double Unders
Min 3: 3 Bar Muscle Ups
Min 4: 10 Alternating Pistols (weighted)
Min 5: 3-5 Wall Walks
B:
500 m Row

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Sonntag, 16.11.2014

FITNESS
2 Sets
5 min AMRAP
10 Push Ups
10 Box Jumps, 60/50 cm
2 min Rest
5 min AMRAP
15 Sit Ups
15 Wall Ball Shots, 9/7 kg
2 min Rest
5 min AMRAP
20 cal Row
20 Burpees over C2
2 min Rest

PERFORMANCE
A:
Clean &Jerk: 5x3x70%
B:
1000 m Row
40 Pull-Ups
30 Thrusters, 45/30 kg
20 Bar Facing Burpees

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Samstag, 15.11.2014

FITNESS
A:
Front Squats: 8-8-8
B:
6 Rounds
9 Goblet Squats, 24/16 kg
9 Ring Rows
9 KB-Swings (russian), 24/16 kg

PERFORMANCE
A:
Front Squat: 5x3x75%
B:
6 Rounds
9 Front Squats. 45/30 kg
9 C2B Pull-Ups
9 KB-Swings (russian), 32/24 kg

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Freitag, 14.11.2014

FITNESS
A:
EMOM for 10 min: 3 Power Clean
B:
“Infinity  Baseline”
4 min AMRAP
500 m Row
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
(if you finish under 4 min, add 4 min and continue)

PERFORMANCE
A:
3×3 UB High Hang Cleans
B:
ME T&G Cleans (full) @ 95% of A
C:
“Infinity  Baseline”
4 min AMRAP
500 m Row
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups
(if you finish under 4 min, add 4 min and continue)”

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Donnerstag, 13.11.2014

FITNESS
A:
Push Press 3-3-3-3-3
B:
EMOM 16 min
Odds: 10 Burpees on Plate
Even: 10 Sit Ups

after 16 min add 2 reps per min until failure

OLYMPIC WEIGHTLIFTING
A:
Snatch Grip Shoulder Press
8-8-6-6-4-4
B:
Sots Press
6-6-6-5-5-5
C:
Overhead Squat
6-6-5-5-4-4
D:
10 min EMOM
2x Snatch Drop
C:
Snatch Grip Deadlift
8-6-6-6

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