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171024 PB.Plan

WOD: 5 Rounds: 400m Run, 15 SDLHP (40/30), 10 Burpees over bar PB.Plan Kraft Beine DL ohne Bodenkontakt (% von 3RM) 70/10 /3 75/10 /2 Kraft Arme 7×5 Chinups Oly Complex: 2xSnPull+1xSQSN (% von 1RM SN) 70/1 75/1 /2 80/1 /2 86/1 Gymn 5×8-12 DB Bankziehen Accessory 3×10-20 Spine-Extensions Conditioning[…]

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171023 PB.Plan

WOD: Open WOD 17.5 with Kettlebells: 10 rounds for time of: 9 double Kettlebell-thrusters, 95 lb. 35 double-unders PB.Plan Kraft Beine FSQ (% von 3RM) 70/8 /3 75/8 /2 Kraft Arme 5×8-12 strict def. HSPU Oly Complex: 2xPCL+1xPJ+2xPCL+1xSJ (% von 1RM CJ) 65/1 70/1 /2 75/1 /2 80/1 Gymn 10×3[…]

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171022 PB.Plan

WOD: 20min AMRAP: 2 Rope-climbs, 20m HS-Walk/4 Wallclimbs, 6 Deadlifts PB.Plan Restday powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching & Programming: www.gregor-schregle-performance.com

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171021 PB.Plan

WOD: Teams of 2: 1000 weighted run (eine KB/Team), 100 CTB, 100 Wallballs, 100 Pushups, 100cal AB PB.Plan Kraft Beine Thrusters (% von 3RM) 75/3 80/3 /2 85/3 /2 90/3 Kraft Arme 8×3 Benchpress ahap Gymn 5×8-10 incline DB Benchpress Conditioning 5x800m Sprint, Rest 2:1 powered by: Weightlifting: www.langhantelathletik.de Nutrition:[…]

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171020 PB.Plan

WOD: CrossFit TEAM Series WOD: Teams of 2: 100cal row (switch as needed), 100 TTB (total) PB.Plan Kraft Beine BSQ (% von 3RM) 65/10 70/10 /2 75/10 /2 Kraft Arme 10×2 strict Muscle-ups Oly OHS (% von 3RM OHS) 75/5 /2 80/5 /2 85/5 /2 Gymn 5xME strict Chinups Accessory[…]

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171019 PB.Plan

WOD: 4 Rounds: 15 HPCL, 10 frontrack Lunges, 15 PP PB.Plan Kraft Arme 3×8-10 Sotspress, 3×8-10 Nackendrücken Oly Complex 2xCLPull+2xSQCL+1xPJ+1xSJ (% von 1RM CJ) 65/1 70/1 /2 75/1 /2 80/1 Gymn 10×3 deficit HSPU Accessory 5×8-10 seated DB Press OlyWOD Clean&Jerk GymnWOD Skill: HSPU WOD: 14 min AMRAP: 8 Burpees, 10[…]

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171018 PB.Plan

WOD: For Time: 30 heavy Snatches, 1000m Run, 30 heavy OHS, 1000m run PB.Plan Restday powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching & Programming: www.gregor-schregle-performance.com

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171017 PB.Plan

WOD: 10-9-8-7-…-1: strict CTB, DB Snatch pro Arm PB.Plan Kraft Beine DL ohne Bodenkontakt (% von 3RM) 65/10 70/10 /2 75/10 /2 Kraft Arme 10×3 Chinups Oly Complex:2xSnPull+1xSQSN (% von 1RM SN) 70/1 /2 75/1 /2 80/1 /2 Gymn 5×8-12 DB Bankziehen Accessory 3×10-20 Hip-Extensions Conditioning 3 Rounds: 30cal AB[…]

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171016 PB.Plan

WOD: 25min AMRAP: 50/30 DU, 20/10 HSPU, 20/10 Pistols, 20/10 TTB PB.Plan Kraft Beine FSQ (% von 3RM) 65/8 70/8 /2 75/8 /2 Kraft Arme 5×8-12 strict def. HSPU Oly Complex: 2xPCL+1xPJ+2xPCL+1xSJ (% von 1RM CJ) 65/1 /2 70/1 /2 75/1 /2 Gymn 8×4 Dips Accessory 5×3-5 Dragonflys powered by:[…]

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171015 PB.Plan

WOD: 30min EMOM: Burpees, Row, Bike PB.Plan Restday powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching & Programming: www.gregor-schregle-performance.com

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