Strength:
Backsquat
(Try to sligthly increase all sets from last week)
E2MOM
10x 40%
10x 50%
7×70%
E3MOM
5x 80%
3x 85%
max reps @90%
max reps @+-90%
max reps @+-90%
WOD:
5 Rounds, 60/30 Sec. Interval
Buy In for every round:
30x Double Under
1.R.: 10x Hang Squat Snatch (20/15kg)
2.R.: 10x Hang Squat Snatch (30/20kg)
3.R.: 10x Hang Squat Snatch (40/25kg)
4.R.: 10x Hang Squat Snatch (50/30kg)
5.R.: 10x Hang Squat Snatch (60/35kg)
Strength:
Deadlift
E2MOM
10x 40%
10x 50%
7×70%
E3MOM
5x 80%
3x 85%
max reps @90%
max reps @+-90%
max reps @+-90%
WOD:
400m Run
30x DB Overhead Lunge (22,5/15kg)
400m Run
30x alt. DB Snatch
400m Run
30x alt. DB Hang Clean&Jerk
Strength:
Strict Press
11 Sets, every 2 Min
10x 50%
7x 70%
3x 80-85%
2x 85-90%
1x 90-95%
3x 85-90%
2x 90-95%
1x 95-100%
3x 90-95%
2x 95-100%
1x 100-105%
WOD:
Timecap: 10 Min
9x Thruster (60/40kg)
9x Bar Muscle Up
15x Thruster (50/30kg)
15x C2B Pullup
21x Thruster (40/25kg)
21x Pullup
Beginner Class:
21 – 15 – 9
-Thruster
-Ringrow
Skill I:
Snatch Complex
Snatch – Overhead Squat – Snatch Balance – Snatch
3 Sets, EMOM
5 Sets, every 90 Sec., increase weight
6 Min to test heavy Snatch Single
Skill II:
Handstandpushup Set Up – Kipping HSPU
WOD:
21 – 15 – 9
Snatch (60/40kg)
Handstandpushup
Strength:
Benchpress
11 Sets, every 2 Min
10x 50%
7x 70%
3x 80-85%
2x 85-90%
1x 90-95%
3x 85-90%
2x 90-95%
1x 95-100%
3x 90-95%
2x 95-100%
1x 100-105%
WOD:
“ Strict Cindy“
20 Min AMRAP
5x Strict Pullup
10x Push Up
15x Airsquat
Strength:
Backsquat
All reps are based on 1 rep max
E2MOM
10x 40%
10x 50%
7×70%
E3MOM
5x 80%
3x 85%
max reps @90%
max reps @+-90%
max reps @+-90%
WOD:
Timecap: 9 Min
30x alt. Db DB Box Step Up (22,5/15kg)
30x Wallball Decksquats
30x Db DB Deadlifts
30/25cal Row
Strength:
Deadlift
All reps are based on hypotetic 1 rep max
E2MOM
10x 40%
10x 50%
7×70%
E3MOM
5x 80%
3x 85%
max reps @90%
max reps @+-90%
max reps @+-90%
WOD:
3/3 Min Interval, 3 Rounds
500/400m Row
20 Sec Rest
max reps unbroken Strict Pullup
Db. KB Frontrack Hold for remaining time
Strength:
Benchpress
All sets are based on hyptetic 1 rep max
11 Sets, every 2 Min
10x 50%
7x 70%
3x 80%
2x 85%
1x 90%
3x 85%
2x 90%
1x 95%
3x 90%
2x 95%
1x 100%
WOD:
10 Min AMRAP
5x Turkish Get Up (ahap)
1x Turkish Get Up (only up)
5x Single Arm Overhead Squat
1x Turkish Get Up (only down)
48x Double Under
(finish one full round with one arm, switch arms after each round)
WOD:
400m Run
20x Bar Muscle Up
400m Run
20x Toes to bar
400m Run
20x Pullup
Accessory work:
30/15 Interval, 2 Rounds
– Supinated L-Hang
– Hollow Hold
– Supinated Tuck-Hang
– V-Hold
– Plank
– Rest
Strength:
Strict Press
All sets are based on hyptetic 1 rep max
11 Sets, every 2 Min
10x 50%
7x 70%
3x 80%
2x 85%
1x 90%
3x 85%
2x 90%
1x 95%
3x 90%
2x 95%
1x 100%
Skill:
Clean&Jerk Complex
Power Clean
– 3 Sec Dip Hold
– Split Jerk 3 Sec Rec. Pos. Hold
– Split Jerk
3 Sets, EMOM
5 Sets, every 90 Sec, increase weight
3 Sets, every 90 Sec, 1x C&J ahap
WOD:
21 – 15 – 9
Push Press (45/30kg)
Burpee over bar