170507

WOD Strength: Klokov Press 5×5 Metcon: 20min AMRAP 15/10 cal Row 15 Thruster (empty bar) 15/10 cal AB 15 Pull-ups

170507 PB.Plan

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

170506

Saturday Chipper For Time: 400m weighted Run (32,24) 30 Boxjumps 20 KB STOH 400m weighted Run 30 Goblet Squats 20 KB STOH 400m weighted Run 30 PS 20 STOH Outdoor WOD For time: 50 KB/DB GTOH 400m Run 20x 20m Farmer’s Carry 50 alternating KB/DB Cluster 20x 20m Farmer’s Carry 400m Run 50 KB/DB GTOH […]

170506 PB.Plan

A. 5×3 DB HSPU 5sets max reps strict HSPU (insgesamt 50 HSPU) B. Finde 3RM PSN C. For Time: 400m weighted Run (32,24), 30 Boxjumps, 20 KB STOH, 400m weighted Run, 30 Goblet Squats, 20 KB STOH, 400m weighted Run, 30 PS, 20 STOH powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching & Programming: www.gregor-schregle-performance.com

170505

WOD Strength: Thruster 5×5 Metcon: Hero Daniel 50PLU 400m run 21 Thrusters (42,5/30kg) 800m run 21 thrusters 400m run 50 PLU CondiWOD Metcon: 5 Rounds, 4min on 2min off 500m row, then AMRAP 18 WB, 15 TTB, 12 Bar facing Burpees, 9 S2OH 60/40 Strongman Strength: PCL – FSQ Metcon: For time 10 Lanes Stone Carry front […]

170505 PB.Plan

A. Thruster (3RM) 70/4/2, 75/4/2, 80/3/2 TC: 10min B. C&J: 3rep in einer guten Qualität TC:12min C. Hero Daniel: 50PLU, 400m run, 21 Thrusters (42,5/30kg), 800m run, 21 thrusters, 400m run, 50 PLU powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching & Programming: www.gregor-schregle-performance.com

170504

WOD Skill: TTB Strength: 5×5 Dips / Ring Dips (weighted) Metcon: 18min AMRAP 10 strict Ring-Dips 15cal AB 20 TTB OlyWOD Strength: 1 HPSN – 2 OHS Metcon: For time 50 HPSN (10min TC) GymWOD Skill: Handstand Metcon: Tabata HSPU/jumping Lunges/Situps (12 min)

170504 PB.Plan

A. DL 70/5/5, 75/5/5 TC: 10min B. 3x 10 GH-Raises 5x 5 Klokov Press 4x 10-15 Schöpfen C. 10min E30’MOM: HS Hold D. 18min AMRAP: 10 strict Ring-Dips, 15cal AB, 20 TTB powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching & Programming: www.gregor-schregle-performance.com

170503

WOD Strength: 5x 5 DL ohne Bodenkontakt Tempo X122 Metcon: 10 RFT 200m Run 15 heavy Basic Swings (25min TC) CondiWOD Skill: DB Snatch Metcon: For time 100 DB Snatch 80cal Row 60 bf Burpees 40 MUs/PLU+Dip (40min TC)

170503 PB.Plan

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