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
Strength:
Start of last cycle!
Backsquat
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:
„Last man standing“
Every 6 Sec. perform
1x Backsquat (60/40kg)
(continue doing 1x Push Up until failure, then continue 1x Sit Up until last person fails squats)
Strength:
Last week of second cycle!
Backsquat
Warm Up, E2MOM
10x 50%
7x 60%
7x 70%
5x 80%
Working Sets, E3MOM
5x 90%
5x 100%
5x 110%
5x +100%
5x +100%
(try to peak at third working set, but go ahap on all following sets)
WOD:
9 Min AMRAP
21x Burpee
15x heavy Wallball (14/9kg)
9x Strict Pullup
Strength:
Strict Press
E2MOM
10x 50%
7x 60%
7x 70%
5x 80%
5x 90%
5x 100%
5x 105%
5x +100%
5x +100%
Skill:
Snatch Complex
10 Sets, every 80 Sec.
Snatch Lift Of + High Hang Power Snatch + Mid Thigh Power Snatch + Power Snatch from below Knee
(start all reps off floor, increase weight each set if possible)
WOD:
3 Rounds
15x Hang Snatch (60/40kg)
85x Double Under
Strength:
Benchpress
E2MOM
10x 50%
7x 60%
7x 70%
5x 80%
5x 90%
5x 100%
5x 105%
5x +100%
5x +100%
WOD:
4 Min AMRAP
1,2,3…x
– Hang Squat Clean (90/60kg)
– Muscle Up
2 Min Rest
4 Min AMRAP
5x Power Clean (80/52,5kg)
7x C2B Pullup
2 Min Rest
4 Min AMRAP
7x Power Clean (60/40kg)
10x Pullup
Beginner Class:
3 Rounds
4 Min AMRAP
1,2,3…x
– KB Taters
– Ring Row
2 Min Rest
Strength:
Backsquat
Warm Up, E2MOM
10x 50%
7x 60%
7x 70%
5x 80%
Working Sets, E3MOM
5x 90%
5x 100%
5x 105%
5x +100%
5x +100%
(try to peak at third working set, but go ahap on all following sets)
WOD:
2/2 Min Interval, 4 Rounds
– 300/200m Row + AMRAP Wallball