Sonntag, 21.09.2014

FITNESS
Starting at min 0:00
21-15-9
KB-Swings, 24/16 kg
Pull-Ups
Starting at min 10:00
7 min AMRAP
10 Wall-Ball Shots, 9/7 kg
10 V-Ups
Starting at min 20:00
10 Wall Walks
20 Goblet Squats, 24/16 kg
30 cal Row
20 Goblet Squats, 24/16 kg
10 Wall Walks

PERFORMANCE
Starting at min 0:00
21-15-9
KB-Swings, 24/16 kg
Pull-Ups
Starting at min 10:00
7 min AMRAP
10 Wall-Ball Shots, 9/7 kg
10 V-Ups
Starting at min 20:00
10 HSPU
20 Front Squats, 60/45 kg
30 cal Row
20 Front Squats, 60/45kg
10 HSPU

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Samstag, 20.09.2014

FITNESS
A:
3 Sets:
8/8 1-Arm KB-Rows
60 s Rest
8 Strict Ring Dips
60 s Rest
B:
5 Rounds
3 Hang Power Snatch
6 Burpees
9 T2B
12 KB Front Rack Lunges, 24/16 kg

PERFORMANCE
A:
Shoulder Press:
1x3x70%, 1x3x80%, 1xMEx90%
B:
5 Rounds
250 m Row
3 Power Cleans, 60/45 kg
6 Burpees
9 T2B
12 Alternating Front Rack Lunges, 60/45 kg

TEAM WORKOUT
7 RFT, in teams of 2, one athlet working at a time:
21-18-15-12-9-6-3 reps of:
Squat clean 45/30
Double-under (or Single unders x 3)
Swings, 24/16 kg
Box Jumps, 60/50 cm
* Before each round perform 20 m bear crawl

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Freitag, 19.09.2014

FITNESS
A:
Deadlift: 3-3-3-3-3
B:
“Angie”
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

PERFORMANCE
A:
Deadlift:
1x3x70%, 1x3x80%, 1xMEx90%
B:
“Angie”
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats

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Donnerstag, 18.09.2014

FITNESS
A:
15 min to work up to a heavy
Snatch + Overhead Squat
B:
5 RFT:
3 Power Snatches + 2 Overhead Squats
10 Box Jumps
15 Kettlebell Swings

OLYMPIC WEIGHTLIFTING
A:
Clean Pull, % Clean
1x6x60%, 1x4x75%, 3x2x90%
B:
Push Jerk
1x5x60%, 2x3x70%, 2x2x80%
C:
Shoulder Press
Find your 1RM
Shoulder Press
1x5x70%, 2x4x80%, 2x3x90%

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Mittwoch, 17.09.2014

Skill of the week: Snatch Pull Under

FITNESS
A:
Bench Press 3-3-3-3-3
B:
3 Sets (4 min on / 1 min off)
AMRAP
6 Wall Ball Shots
8 Med Ball Cleans
10 Med Ball Sit-Ups

PERFORMANCE
A:
Bench Press:
1x3x70%, 1x3x80%, 1xMEx90%
B:
20 min AMRAP
1 Bear Complex, 60/40 kg
2 Muscle-Ups
4 Handstand Push-Ups
8 Burpees over Bar

TEAM WORKOUT
Im teams of 2 perform the following for time:
100 Burpees
21-18-15-12-9-6-3
Shoulder to overhead, 45/30 kg
Toes to Bar
100 Burpees

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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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