170517

WOD Skill: TTB Metcon: 30min EMOM 1. Cal Row 2. Cal Bike 3. TTB CondiWOD Skill: Rope Climb Metcon: 10 RFT 200m run 2 DL 90% 3RM 1 Rope Climb

170517 PB.Plan

Active rest day powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching & Programming: www.gregor-schregle-performance.com

170516

WOD Strength: OHS Metcon: Hero Josh 42-30-18 PLU 21-15-9 OHS (43/30) (20min TC) OlyWOD Skill: Snatch Metcon: For time 21-15-9 (H)SQSN, Ring Dips GymWOD Skill: (legless) Rope Climbs Metcon: 10min AMRAP 5 Rope PLU strict 5 high Box Jumps

170516 PB.Plan

A. SQSN 3×3 in einer guten Qualität, max: 75% 1RM (12min TC) B. OHS 3×3 in einer guten Qualität, max: 75% 1RM (12min TC) C. 1RM Ring PLU 10×4 Ring PLU Tempo 3231 3×10-15 Schöpfen D. Hero Josh 42-30-18 PLU 21-15-9 OHS (43/30) powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching & Programming: www.gregor-schregle-performance.com

170515

WOD Strength: BSQ Metcon: 4 RFT 50 DU 20 deficit Pushups auf KB/DB 10m KB/DB Lunges (12min TC) CondiWOD Skill: DB Push Press Metcon: For time 50-40-30-20-10 cal bike 25-20-15-10-5 paralette facing burpees 25-20-15-10-5 DB Push Press

170515 PB.Plan

A. BSQ (12min TC) 75/5/2 80/5/2 85/3/2 90/3/2 B. 1RMDB Bench C. 10×4 Dips Tempo 3231 3×10-15 Pullovers 5min ME Hip Curls D. 4RFT: 50 DU 20 deficit Pushups auf KB 10m KB Front Rack Lunges powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching & Programming: www.gregor-schregle-performance.com

170514

WOD Strength: 3RM HPCL in guter Qualität (12min) Metcon: For time 800m Run 21-15-9 HPCL, FSQ (wähle das Gewicht so, dass du die Reps unbroken schaffst) 800m Run (18min TC)

170514 PB.Plan

Rest day powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching & Programming: www.gregor-schregle-performance.com

170513

Saturday Chipper Core & Mind / 5RFT: 200m KB OH Run (einarmig, welchsel beliebeig) (24/16 30 Walking Lunges (KB Fronthold, einarmig) 30 KB Snatches (aus dem Hang) 20 Russian Twists (mit KB ohne Bodenkontakt)

170513 PB.Plan

A. 10×3 across FSQ Tempo 12X1 B. 5×10 across Push Press C. 5min ME HSPU strict Ziel: 30-50 (Scale up as needed) D. Core&Mind / 5RFT: 200m KB OH Run (einarmig, welchsel beliebeig) 30 Walking Lunges (KB Fronthold, einarmig) 30 KB Snatches (aus dem Hang) 20 Russian Twists (mit KB ohne Bodenkontakt) E. 4x ME […]