Tuesday
„Games Week“
WOD
„Nasty Nancy“
5 Rounds
500m Run
15x Overheadsquat (83/56kg)
15x Bar facing burpee
Monday
„Games Week“
WOD
„Damn Diane“
3 Rounds
15x Deadlift (142/92kg)
15x Strict Deficit Handstandpushup
Friday
Warm Up
4 Min AMRAP
10x 90°-90°-Drill
10x Airsquat
10x Reverse Lunge
5x Tuck Jump
5x Inchworm
Movement prep.
20/10 x 3
– Forntrack Mobility
– Frontsquat
– Hang High Pull
– Hang Power Clean
Skill/Strength
Complex:
Clean-2x Lunge-2x Hang Clean
3 Sets, EMOM
4 Sets, every 90 Sec.
4 Sets, every 2 Min
Finisher
3 Min AMRAP
2,4,6…x
– Pushup
– Deadlift
Thursday
Warm Up
3 Min AMRAP
10x Buttkicks
10x Double Under
5+5x Groiner-Hamstring Stretch
Skill:
Double Under
WOD
2 Rounds
800m Run
200x Double Under
500/400m Row
Accessory work
EMOM, 2 Rounds
– 10x Single Leg Deadlift (L)
– “ (R)
– 5x Turkish Get Up (L)
– “ (R)
Wednesday
Warm Up
4 Min AMRAP
10x Samson Lunge
10x Buttkicks
10x Airsquats
10x Scapula Pushup
Movement prep.
20/10 x 2
– Clean High Pull
– Frontrack Mobility
– Hang Power Clean
– Burpee Snap Drill
WOD prep.
5 Sets, EMOM
10,8,6,4,2x Clean
WOD
3 Rounds
12x Burpee over bar
6x Clean (90/60kg)
400m Run
Cool down
2 Rounds
5+5x Groiner – Hamstring Stretch
5x D.Dog-Cobra
Tuesday
Warm Up
3 Min AMRAP
10x 90°-90°-Drill
10x Airsquat
10x alt. V-Ups
Movement prep.
20/10 x 3
– Snatch Hang High Pull
– Snatch Balance
– Overhead Squat Hold
Skill/Strength
Snatch High Pull-3x High Hang Snatch
3 Sets, every 90 Sec.
Snatch High Pull-2x Hang Snatch
3 Sets, every 90 Sec.
Snatch High Pull-1x Snatch
3 Sets, every 90 Sec.
WOD
3 Rounds
10x Hang Snatch (60/40kg)
15x Toes to bar
Cool down
2 Rounds
10x Samson Lunge
10x Shoulder Circles