WOD

WOD

171124 PB.Plan

WOD 50-40-30-20-10 DU, 25-20-15-10-5 CTB PB.Plan Kraft Beine BSQ (% von 3RM) 85/5 /2 90/5 /2 95/5 Kraft Arme 5xME strict Pullups (Ziel: in jedem Satz 10+ reps) Oly OHS (% von 3RM OHS) 82/3 87/3 /2 92/3 /2 Gymn 10´ EMOM: 2-3 MUS weighted Accessory 5×1 min Plankhold (weighted[…]

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171123 PB.Plan

WOD 21-15-9: HSQCL, HSPU (deficit) PB.Plan Kraft Arme 5×8-10 DB Bench Oly Complex 2xhangCLPull+1xfull SQCL+1xSJ (% von 1RM CJ) 75/2 80/2 /2 85/2 /2 90/2 Gymn 5×7 deficit HSPU Accessory 3×8-10 Nackendrücken, 3×8-10 Sotspress OlyWOD Skill: GTOH WOD: 30 bf Burpees, 30 Clean, 20 bf Burpees, 20 STOH, 10 bf[…]

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171122 PB.Plan

WOD 5 Rounds: 20cal AB, 20 TTB 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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171121 PB.Plan

WOD Laktat-Test: 10min EMOM: 1min ME cal row, 1min rest PB.Plan Kraft Beine DL ohne Bodenkontakt (% von 3RM) 85/5 /2 90/5 /2 95/5 Kraft Arme 8×3 Chinups Oly Complex: 2x hangSnPull+1xfull SQSN (% von 1RM SN) 75/1 80/1 /2 85/1 /2 90/1 Gymn 3xME Muscle-ups (90sec rest), 5×8-12 DB[…]

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171120 PB.Plan

WOD OPEN 14.5 MEN – 21-18-15-12-9-6-3 reps for time of: 95-lb. thrusters, Burpees WOMEN – 21-18-15-12-9-6-3 reps for time of: 65-lb. thrusters, Burpees PB.Plan Kraft Beine FSQ (% von 3RM) 85/5 /2 90/5 /2 95/5 Kraft Arme 10×8-12 strict def. HSPU Oly Complex: 2xPJ+1xSJ (% von 1RM CJ) 82/1 /2[…]

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171119 PB.Plan

WOD 4 Rounds: 400m run, 20 Power-Swings, 15 TTB 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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171118 PB.Plan

WOD 30min AMRAP: 2 Heavy hang-Clusters (90-95%/1RM), 5 strict HSPU (KB Press), 2 strict Muscle-ups (strict weighted PLU/1x Pullup-Complex) PB.Plan Kraft Beine Thrusters (% von 3RM) 80/3 85/3 /2 90/3 /2 Kraft Arme 5×7 Benchpress ahap Gymn 5×8-10 DB Benchpress Conditioning 8x300m Sprint, 1min rest powered by: Weightlifting: www.langhantelathletik.de Nutrition:[…]

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171117 PB.Plan

WOD 10 Rounds: 2 Rope-Climbs, 6 OHS, 8 Burpees PB.Plan Kraft Beine BSQ (% von 3RM) 80/5 85/5 /2 90/5 95/5 Kraft Arme 5×5 breite Klimmzüge in den Nacken Oly OHS (% von 3RM OHS) 82/3 /2 87/3 /2 92/3 Gymn 5x ME Towel-Pullups Accessory 5x ME Box-Pikes, 5x 20[…]

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171116 PB.Plan

WOD 6 Rounds of: 10 PP, 10 FSQ, 15 strict Sit-ups PB.Plan Kraft Arme 3×8-10 Nackendrücken, 3×8-10 Sotspress Oly Complex: 2xhangCLPull+1xfull SQCL+1xSJ (% von 1RM CJ) 72/2 77/2 /2 82/2 /2 87/2 Gymn 7×5 deficit HSPU Accessory 5×8-10 DB Press OlyWOD Skill: Paused PJ 3-3-… WOD: For time: 30 heavy[…]

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171115 PB.Plan

WOD For Max Reps: 10 Rounds max cals: 1min row, 1min Bike, 1min Rest 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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