21.10.2017

Strength:

Bench Press 3/3/3/3/3/3

Horizontal Barbell Row 6×6

Conditioning:

12 Minuten AMRAP von: a) 10 Alternating Front Rack Lunges (60/40), b) 10 Back Squats, c) 10 Bar Facing Burpees

20.10.2017

Weightlifting, Open Gym und Yoga Tune Up

19.10.2017

Strength:

Deadlift Set 1: 8 Reps @ 50% 1 RM, Set 2: 6 Reps @ 60%, Set 3: 4 Reps @ 70%, Set 4: 2 Reps @ 80%, Set 5: 2 Reps @ 85%, Set 6: 2 Reps @ 90%

Conditioning:

5 Runden auf Zeit von: a) 20 Abmat Sit Ups, b) 20 Medball Cleans (15/12)

18.10.2017

Strength:

Power Snatch 3×3

Snatch 2/2/2/2/2

Conditioning:

Im 2er Team 10 Runden auf Zeit von: a) 10 Burpee Box Jump Overs, b) 10 Alternating Dumbbell Snatches (22,5/15), ein Partner macht immer eine komplette Runde fertig.

17.10.2017

Strength:

Back Squat Set 1: 5 Reps @ 65 – 70% 1 RM, Set 2: 3 Reps @ 75 – 80%, Set 3: 1 Reps @ 85 – 90%, Set 4 – 6: 1 Reps @ 90 – 95%

Sabi’s B-Day WOD

„Dyrti Thirty“ auf Zeit von: a) 30 Box Jumps, b) 30 Jumping Pull Ups, c) 30 Kettlebell Swings (16/12), d) 30 Walking Lunges, e) 30 Knee To Elbow, f) 30 Push Press (20/15), g) 30 Back Extensions, h) 30 Wallball Shots (9/6), i) 30 Burpees, j) 30 Double Unders