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

Post scores to comments.

Veröffentlicht unter Training | Leave a comment

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

Post scores to comments.

Veröffentlicht unter Training | Leave a comment

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

Post scores to comments.

Veröffentlicht unter Training | Leave a comment

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

Post score to comments.

Veröffentlicht unter Training | Leave a comment

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

Post score to comments.

Veröffentlicht unter Training | Leave a comment

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

Post score to comments.

Veröffentlicht unter Training | Leave a comment

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

Post score to comments.

Veröffentlicht unter Training | Leave a comment

Sonntag, 12.10.2014

SKILL OF THE WEEK
Double Unders

FITNESS
A:
3 Sets
8 Pistols (alternating)
30 s Rest
6 Strict Toes to Bar
30 s Rest
B:
5 Sets (1 min on / 1 min off)
10 cal Row
ME Thrusters, 35/20 kg
5 min Rest
5 Sets (1 min on / 1 min off)
10 KB-Swings, 16/12 kg
ME  Double Unders

PERFORMANCE
A:
3 Sets
ME Strict HSPU
60 sec Rest
ME Chin Ups
60 sec Rest
B:
5 Sets (1 min on / 1 min off)
10 cal Row
ME Thrusters, 45/30 kg
5 min Rest
5 Sets (1 min on / 1 min off)
10 KB-Swings, 24/16 kg
ME  Double Unders

Post score to comments.

Veröffentlicht unter Training | Leave a comment

Samstag, 11.10.2014

SKILL OF THE WEEK
Double Unders

FITNESS
A:
3 Sets
2/2 Turkish Get-Ups
30 s Rest
8/8 Single-Arm Bent Over Row
30 s Rest
B:
60 Sit-Ups
50 Double Unders
40 OH Walking Lunges, 16/12 kg
30 Box Jumps, 60/50 cm
20 Med Ball Cleans, 9/7 kg
10 Wall Walks
Start every minute with 4 burpees.

PERFORMANCE
A:
5 Sets
1x Hang Snatch + 1x High Hang Snatch
B:
14-12-10-8-6-4-2
Ring Push-Ups
Chest to Bar Pull-Ups
Burpees

TEAM WORKOUT
In teams of 2, for time:
1500 kg Bear Komplex
175 Squats
150 Kettlebell Swings, 24/16 kg
125 Push-Ups
100 Pull-Ups
75 Box Jumps
50 Toes to bar
1500 kg Bear Complex

Post score to comments.

Veröffentlicht unter Training | Leave a comment

Freitag, 10.10.2014

SKILL OF THE WEEK
Double Unders

FITNESS
A:
5 Sets
2x Hang Power Clean + 1x Power Jerk
B:
30 min to complete 1-2 lifts/benchmarks of the skill level card.

PERFORMANCE
A:
Shoulderpress (Wendler Cycle 3 / Week 1)
1x5x65%, 1x5x75%, 1xMEx85%
B:
30 min to complete 1-2 lifts / benchmarks from the skill level card.

Post score to comments.

Veröffentlicht unter Training | Leave a comment