Dienstag, 16.09.2014

Skill of the week: Snatch Pull Under

FITNESS
A:
Front Squat 3-3-3-3-3
B:
For time
10-8-6-4-2
Thruster, 35/20 kg
50-40-30-20-10
Double Unders / Tuck Jumps

PERFORMANCE
A:
Back Squat:
1x3x70%, 1x3x80%, 1xMEx90%
B:
For time
10-8-6-4-2
Thruster, 45/30 kg
50-40-30-20-10
Double Unders / Tuck Jumps

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Montag, 15.09.2014

Skill of the week: Snatch Pull Under

FITNESS
A:
Every 90 s for 15 min:
1  Hang Power Snatch + 1 Overhead Squat
B:
For time
15-12-9-12-15
Ring Dips
Pull-Ups
Box Jump Overs, 60/50 cm

PERFORMANCE
A:
Every 90 sec for 15 min:
3  Hang Squat Snatch
(3 sec Pause above the knee:, drop each rep and reset quickly)
B:
“Dianda”
For time
9 Snatches, 60/45 kg
21 Handstand Push-Ups
7 Snatches, 60/45 kg
15 Handstand Push-Ups
5 Snatches, 60/45 kg
9 Handstand Push-Ups

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Sonntag, 14.09.2014

Skill of the week: Muscle-Up

FITNESS
A:
Floor Press 5-5-5-5-5
B:
30 Mountain Climbers
10 Front Rack Lunges, 45/30 kg
20 Mountain Climbers
20 Front Rack Lunges, 45/30 kg
10 Mountain Climbers
30 Front Rack Lunges, 45/30 kg

PERFORMANCE
A:
Power Snatch 3-3-3-3-3
B:
12 min AMRAP
3 Hang Squat Snatch, 45/30 kg
5 Chest To Bar Pull-Ups
7 Toes To Bar

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Samstag, 13.09.2014

Skill of the week: Muscle-Up

FITNESS
A:
Weighted Pull Up 5-5-5-5-5
B:
5 Sets (45s work / 15 s Rest)
Pistols (alternating)
Double Unders
Ring Dips
Toes to Bar
Score is total reps

PERFORMANCE
A:
3 Sets
ME unbroken Muscle-Ups
2 min Rest
B:
5 Sets (45s work / 15 s Rest)
Pistols (alternating)
Double Unders
Ring Dips
Toes to Bar
Score is total reps

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Freitag, 12.09.2014

Skill of the week: Muscle-Up

FITNESS
A:
“Nasty Girls”
3 Rounds for time:
50 Squats
7 Muscle-Ups
10 Hang Power Cleans, 60/45 kg

PERFORMANCE
A:
Shoulder Press (add 2,5 kg to TM):
1x5x65%, 1x5x75%, 1xMEx85%
B:
“Nasty Girls”
3 Rounds for time:
50 Squats
7 Muscle-Ups
10 Hang Power Cleans, 60/45 kg

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Donnerstag, 11.09.2014

Skill of the week: Muscle-Up

FITNESS
A:
EMOM for 10 min
1 Shoulder Press + 2 Push Press + 3 Jerks
B:
7 Rounds
7 Pull-Ups
7 Push Press, 45/30 kg
7 Burpees over Bar

OLYMPIC WEIGHTLIFTING
A:
6 min EMOM
Snatch
2 min Rest
6 min EMOM
Clean And Jerk
B:
12 min EMOM
3-Stop Squat Clean
C:
Clean Pull, % of Clean And Jerk
2x6x60%, 2x5x75%, 2x2x90%

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Mittwoch, 10.09.2014

Skill of the week: Muscle-Up

FITNESS
A:
5 Sets
5 Ring Rows (feet elevated)
30 s Rest
6/6 Bulgarian Split Squats
30 s Rest
6/6 Single Leg Romanian Deadlifts
B:
5 min AMRAP
20 Double Unders / Tuck Jumps
10 V-Ups
1 min Rest
5 min AMRAP
10  KB-Thrusters, 16/12 kg
5 Wall Climbs

PERFORMANCE
A:
Deadlift (add 5 kg to TM):
1x5x65%, 1x5x75%, 1xMEx85%
B:
10 min AMRAP
40 Double-Unders
2 Muscle-Ups
4 Power Cleans, 70/50 kg
8 Push Press, 70/50 kg

ENDURANCE
Short Interval:
100 m Sprint every 30 s, for 6 min
3 min Rest
100 m Sprint every 30 s, for 4 min
2 min Rest
100 m Sprint every 30 s, for 2 min

TEAM WORKOUT
In teams of 2 perform the following:
30 min AMRAP
Run 400m (both Partners run)
20 Back Squats, 60/45 kg
20 Burpee Box Jump Overs

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Dienstag, 09.09.2014

Skill of the week: Muscle-Up

FITNESS
A:
Shoulder Press 5-5-5-5-5
B:
400 m Run
6 Rounds of “Cindy”
400 m Run
4 Rounds of “Cindy”
400 m Run
2 Rounds of “Cindy”

PERFORMANCE
A:
Bench Press (add 2,5 kg to TM):
1x5x65%, 1x5x75%, 1xMEx85%
B:
400 m Run
6 Rounds of “Cindy”
400 m Run
4 Rounds of “Cindy”
400 m Run
2 Rounds of “Cindy”

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Montag, 08.09.2014

Skill of the week: Muscle-Up

FITNESS
A:
Back Squat 5-5-5-5-5
B:
21 min EMOM
Min 1: 10 Wall Ball Shots, 9/7 kg
Min 2: 10 Burpee over Box Jumps, 60/50 cm
Min 3: 10 KB-Swings (russian), 24/16 kg

PERFORMANCE
A:
Back Squat (add 5 kg to TM):
1x5x65%, 1x5x75%, 1xMEx85%
B:
30 min EMOM
Min 1: 10 Wall Ball Shots, 9/7 kg
Min 2: 10 Burpee over Box Jumps, 60/50 cm
Min 3: 10 KB-Swings (russian), 32/24 kg

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Sonntag, 07.09.2014

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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