Freitag, 28.11.2014

FITNESS
“Fight Gone Bad”
3 Rounds
1 min Wall Ball Shots, 9/7 kg
1 min Sumo Deadlift High Pull, 35/25 kg
1 min Box Jumps, 60/50 cm
1 min Push Press, 35/25 kg
1 min Rowing for calories
1 min Rest
Score is total reps+cals

PERFORMANCE
A:
Snatch: 2x2x80%, 3x1x80%
B:
“Fight Gone Bad”
3 Rounds
1 min Wall Ball Shots, 9/7 kg
1 min Sumo Deadlift High Pull, 35/25 kg
1 min Box Jumps, 60/50 cm
1 min Push Press, 35/25 kg
1 min Rowing for calories
1 min Rest
Score is total reps+cals

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Donnerstag, 27.11.2014

FITNESS
A:
Bench Press 3-3-3-3-3
B:
For time:
21-19-17-15-13-11-9-7-5-3-1
KB-Swings (russian), 16/12 kg
1-3-5-7-9-11-13-15-17-19-21
Burpees

OLYMPIC WEIGHTLIFTING
A:
Jerk Balance
4-4-4-4-4-4
B:
Split Press
5L-5R-5L-5R-5L-5R-5L-5R
C:
15 mim EMOM, %C&J
Front Squat +
Split Jerk
5x2x50%, 5x1x75%, 5x1x85%
D:
Inverted Grace
For time
60x Clean And Jerk, 30 kg
If you fail to do a proper Jerk,
perform 3 Front Squats!

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Mittwoch, 26.11.2014

FITNESS
A:
Deadlift 3-3-3-3-3
B:
The Athletes Games WOD 3 (scaled)
8 min AMRAP
8 Deadlifts, 60/40 kg
16 Wall Ball Shots 9/7 kg
16 Box Jumps, 60/50 cm

PERFORMANCE
A:
Front Squat: 4x2x85%
B:
The Athletes Games WOD 3
8 min AMRAP
8 Deadlifts, 100/70 kg
16 Wall Ball Shots 9/7 kg
16 Box Jumps, 60/50 cm

TEAM WORKOUT
In Teams of 2
OTM for 30 min
Minute 1: 5 DL each partner @ 100/80
Minute 2: 10 pullups (5 each)
Minute 3: 10 burpees + 20 Double unders

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Dienstag, 25.11.2014

FITNESS
A:
10 min EMOM
6-8 Pistols (alternating)
3-4 Muscle-Up Transitions
5 min Rest
10 min EMOM
3-4 Strict Handstand Push-Ups / Pike Push-Ups
4-6 Strict Chest To Bar Pull-Ups
5 min Rest
10 min EMOM
4-6 Weighted Dips
6-8 Strict Toes To Bar / Leg Raises

PERFORMANCE
A:
10 min EMOM
6-8 Pistols (alternating)
3-4 Muscle Up Transitions
5 min Rest
10 min EMOM
3-4 Strict Handstand Push-Ups / Pike Push-Ups
4-6 Strict Chest To Bar Pull-Ups
5 min Rest
10 min EMOM
4-6 Weighted Dips
6-8 Strict Toes To Bar / Leg Raises

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Montag, 24.11.2014

FITNESS
A:
The Athletes Games WOD 2 (scaled)
Part A
In a 6 minute window complete:
50 Double Unders
30 Jumping Pull-Ups
Then, in the remaining time, AMRAP of
Toes to Bar
Rest 2:00
Part B
EMOM 1 Clean
Score = weight x successful lifts

PERFORMANCE
A:
Clean & Jerk: 2×2@80%, 3×1@80%
B:
The Athletes Games WOD 2
Part A
In a 6 minute window complete:
150 Double Unders
30 Pull-Ups
Then, in the remaining time, AMRAP of
Muscle Ups
Rest 2:00
Part B
EMOM 1 Clean
Score = weight x successful lifts

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Sonntag, 23.11.2014

FITNESS
A:
15 min to work up to a heavy Thruster
B:
10 Thrusters, 45/30 kg
5 C2B Pull-Ups
8 Thrusters, 45/30 kg
4 C2B Pull-Ups
6 Thrusters, 45/30 kg
3 C2B Pull-Ups
4 Thrusters, 45/30 kg
2 C2B Pull-Ups
2 Thrusters, 45/30 kg
1 C2B Pull-Ups

PERFORMANCE
A:
Pause Back Squat: 5x3x70%
B:
10 Thrusters, 60/45 kg
5 Muscle-Ups
8 Thrusters, 60/45 kg
4 Muscle-Ups
6 Thrusters, 60/45 kg
3 Muscle-Ups
4 Thrusters, 60/45 kg
2 Muscle-Ups
2 Thrusters, 60/45 kg
1 Muscle-Up

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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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