Mittwoch, den 11.04.2018
6 Rounds For Time
15 Box Jumps 24/20″
10 Pull-Ups
have to tuck jump to get on the box, it is too high or you are being
lazy.
• Pull-Up – Get it done
• 6 to 10 Minutes
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100 GHD Sit-Ups For Time
• Take time to see the set up and movement with this video: https://www.youtube.com/watch?v=1pbZ8mX2D1U&feature=youtu.be
• Training the GHD is NOT the fastest way in an WOD.
• If no GHD, 300 AbMat Sit-Ups.
Donnerstag, den 12.04.2018
A: Gross Strength
Shoulder Press (5 x 2 E3M)
• Press five sets of two reps done every three minutes
• Warm-up to close to your 95%
• For the Press, do not make #5 or #10 jumps, this is where your
fractional plates come in handy.
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B: GPP
AMRAP 12 Min
12 Hang Power Cleans 50/35 Kg
12 Push-Ups
12 Toes-To-Bar
• Hang can be from the hip or mid thigh
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C: Accesory
10 Rope Climbs For Time
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Freitag, den 13.04.2018
grip
• The high reps sets require limited warm up and can be addressed in
the general warm up
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AMRAP 15 Min
12 Bar Facing Burpees
10 Overhead Squats 40/30 Kg
Samstag, den 14.04.2018
• Work up to matching your former PR by your third set.
• The 4th and 5th sets should be PR attempts. (Use fractional plates)
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Everyminute on the minute for 10 min
12 KB or DB Russian Swings 50/40 Kg
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For Time:
50 Deadlifts 70/50 Kg
40 Pull-Ups
30 Power Cleans 70/50 Kg
20 Bar Dips
10 Thrusters 70/50 Kg
No more than 80% – Stay light
• Work on turn over and make sure you make contact.
• No happy feet (to wide, to outwards)
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Sonntag, den 15.04.2018
4-5@77.5%
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3-4x3reps@80%,
5-6x2reps@85%
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4 x 5min amraps: 2 min Rest btw rds
10 Front racked lunge steps @ 40/30kg
10 toes to bar
10 goblet squats 16/12 Kg
1 rope climp
• Execution: You should shoot to at #5 from the last time tested
• If you have not done this before, load to something that makes you
nervous about completion, will be a good starting point.
• If our have 1RM, try for 65% of 2RM as a start. If you don’t make it,
make it next time. Get a data point.
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