MONTAG 06.09.2021
STRENGTH
Segmented Pull Ups
4-5 Sets of:
3 Bottom Half Pull Ups
5-10'' Chin over Bar Hold
3 Top Half Pull Ups
WORKOUT
For time:
Buy in: 750m Row
21 Push Ups
7 Hang Power Cleans 60/40
15 Push Ups
5 Hang Power Cleans 70/50
9 Push Ups
3 Hang Power Cleans 80/60
Buy out: 150m DB-Farmers Carry 2 x 25/17,5
DIENSTAG 07.09.2021
STRENGTH
Deadlift
15' to find your 3RM
WORKOUT
For time:
50 Deadlifts @80% of your 3RM
*every time you break
5/5 DB-Snatches 22,5/17,5
30 Double Unders
CF-INTERMEDIATE
STRENGTH
Deadlift
15' to find your 3RM
WORKOUT
For time:
50 Deadlifts @70% of your 3RM
*every time you break
3/3 DB-Snatches
15 Double Unders
MITTWOCH 08.09.2021
STRENGTH
15' E3MOM
6 Back Squats @70%
12 heavy DB-Romanian Deadlifts
WORKOUT
6 RNDs for quality:
7 KB Single Arm OH-Squats
7 Strict Pull Ups
14 cal. Row/Ski
*change your arm every RND and alternate betw. Row and Ski
DONNERSTAG 09.09.2021
STRENGTH
Strict Press
6-6-6 @60% - 60'' rest
4-4-4 @70% - 90'' rest
2-2-2 @80% - 120'' rest
WORKOUT
5 RFT:
50 Double Unders
25 Plank-Army Crawlers
12 Push Ups
E2MOM 1/1 Turkish get ups
CF-INTERMEDIATE
STRENGTH
Strict Press
6-6-6 @60% - 60'' rest
4-4-4 @70% - 90'' rest
2-2-2 @80% - 120'' rest
WORKOUT
4 RFT:
30 Double Unders
15 Plank-Army Crawlers
7 Push Ups
E2MOM 1/1 Turkish get ups
FREITAG 10.09.2021
SKILL
Handstand Walk
WORKOUT
14‘ AMRAP
12m Handstand Walk or 30'' Handstand Hold + Shoulder Taps if possible
12/9cal. Row/Ski
6 DB-Hang Squat Cleans 22,5/15
SAMSTAG 11.09.2021
STRENGTH
A: 4 Sets of
8-12 Dips
5-8 Chin Ups
B: 4 Sets of
8-12 DB-Bench Press
10-15 BB-Bend over Rows
WORKOUT
1000 reps for time, in teams of 2:
Cal. Row
Burpees
DB-Deadlifts
T2B
WOD rules:
1. You can break it up in any rep scheme you like.
2. You must complete a minimum of 100 reps of each movement. After that, you can do whatever you like to reach the 1000 rep mark.
3. Only one athlete can work at a time.
SONNTAG 12.09.2021
FREE GYM!