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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Samstag, 16.08.2014

Skill of the week: Ring Dip

FITNESS
A:
3 Sets
8 Towel Pull-Ups / Strict Pull-Ups
45 s Rest
5 Skin the Cat
45 s Rest
5 Wall Climbs
45 s Rest
B:
2 Sets
400 m Run
15 Kettlebell Swings (russian), 24/16 kg
25 Burpees
15 Kettlebell Swings (russian), 24/16 kg
500 m Row
Rest 4 min

PERFORMANCE
A:
3 Sets
8 Towel Pull-Ups
45 s Rest
5 Skin the Cat
45 s Rest
5 Wall Climbs
45 s Rest
B:
2 Sets
400 m Run
15 Kettlebell Swings (russian), 32/24 kg
25 Burpees
15 Kettlebell Swings (russian), 32/24 kg
500 m Row
Rest 4 min

TEAM WORKOUT
In teams of 2, one working at a time:
14 Rounds for time (add a movement each round)
1 HSPU, 45/30 kg
2 Burpee to tuck jumps
3 Diamond push-ups
4 Walking lunges
5 Medicine ball cleans, 9/7 kg
6 Box jumps, 60/40 cm
7 Push presses, 45/30 kg
8 Kettlebell swings, 24/16 kg
9 Front squats, 45/30 kg
10 Ground to Overhead, 45/30 kg
11 Toes to bar
12 Pull-ups
13 Thrusters, 45/30 kg
14 Inverted burpees

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Donnerstag, 14.08.2014

Skill of the week: Ring Dip

FITNESS / PERFORMANCE
100 Single Unders
10 Ring Rows
10 Medicine Ball Cleans, 9/7 kg
90 Single Unders
9 Ring Rows
9 Medicine Ball Cleans, 9/7 kg

10 Single Unders
1 Ring Row
1 Medicine Ball Clean, 9/7 kg

OLYMPIC WEIGHTLIFTING
A:
Overhead Squat
1x10x50%, 2x8x60%, 3x6x70%
B:
Snatch High Pull
3x6x50%, 2x4x70%, 3x2x80%
C:
Front Squat
1x8x65%, 2x6x75, 3x4x85%
D:
For Time:
21 Wall Ball Shots, 9/7 kg
9 Muscle-Ups
15 Wall Ball Shots, 9/7 kg
7 Muscle-Ups
9 Wall Ball Shots, 9/7 kg
5 Muscle-Ups

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Mittwoch, 13.08.2014

Skill of the week: Ring Dip

FITNESS
A:
Deadlift: 3-3-3-3-3
B:
15-12-9-6-3
Deadlift, 70/50 kg
V-Ups

PERFORMANCE
A:
Deadlift:
1X5@65%, 1X5@75%, 1xMax Reps @85%
B:
15-12-9
Power Clean, 60/45 kg
Toes to Bar

TEAM WORKOUT
In teams of 2 perform the following:
30 min AMRAP of
10 Burpees
10 Box Jumps
10 Thrusters, 45/30 kg
Each partner performs 50 DU after each round. Only 1 Partner works!

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Dienstag, 12.08.2014

Skill of the week: Ring Dip

FITNESS
A:
Bench Press: 8-8-8-8-8
B:
Min 0:00: 1000 m Row
Min 5:00:  50 Push-Ups
Min 10:00: 30 Ring Rows
Min 15:00: 50 Wall Ball Shots, 9/7 kg
Min 20:00: 800 m Run

PERFORMANCE
A:
Bench Press:
1X5@65%, 1X5@75%, 1xMax Reps @85%
B:
Min 0:00: 1000 m Row
Min 5:00:  50 Push Ups
Min 10:00: 30 Strict Pull Ups
Min 15:00: 50 Wall Ball Shots, 9/7 kg
Min 20:00: 800 m Run

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Montag, 11.08.2014

Skill of the week: Ring Dip

FITNESS
A:
Back Squat 8-8-8-8-8
B:
12 min AMRAP
5L/5R  KB-Push Press, 16/12 kg
7 Goblet Squats. 16/12 kg
9 Box Jumps, 60/50 cm

PERFORMANCE
A:
Back Squat:
1X5@65%, 1X5@75%, 1x Max Reps @85%
B:
12 min AMRAP
5 Push Press, 60/45 kg
7 Back Squats, 60/45 kg
9 Box Jumps, 60/50 cm

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Sonntag, 10.08.2014

FITNESS
A:
3RM or 5RM Bench Press
B:
“Fran”
21-15-9
Thruster, 45/30 kg
Pull-Ups

PERFORMANCE
A:
Bench Press:
5×70%, 5×80%, 4×85%,  3×90%, 1×100%, 1×100%+x
B:
“Fran”
21-15-9
Thruster, 45/30 kg
Pull-Ups

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