170502
WOD Skill: KB Snatch Strength: 10min EMOM 3-5 strict PLU (weighted) / 1-2 strict MU Metcon: 15min AMRAP 5 MUS/5 PLU + 5 Dips 10 alternating KB Snatches (wähle den Widerstand so dass du ca. 7 Runden schaffst) OlyWOD Strength: 2 FSQ – 1 Push Jerk Metcon: For time 1-2-…-10 FSQ 10-9-…-1 PJ GymWOD Skill: […]
170502 PB.Plan
A. SQSN: 3RM in guter Qualität, TC 12min OHS: 3RM in guter Qualität TC:12min B. 4x ME Tempo Wadenheben: 3-2-1-1 10EMOM 4 Tempo Bendover Rows (Barbell): 3-2-1-1 (moderates Gewicht!!) In 5min: 4x ME strict Hammergriff PLU (mindestens 50reps, falls nicht in 4 Sätzen, dann mehr!) C. 15min AMRAP: 5 MUS, 10 laternating KB Snatches (wähle […]
170501 PB.Plan
A. BSQ 70/5/2 75/5/2 80/3/2 85/3/2 (12min TC) Die erste Zahl ist die Prozentzahl, die zweite ist die Wiederholungszahl und die dritte ist die Satzzahl. D.h. du machst 2 Sätze a 5 Wiederholungen mit 75%. 10min EMOM: 4 DB Bench Tempo 53X1, starte mit leichtem Gewicht B. 4x ME Pull-overs 5min ME strict TTB C. […]
170430
WOD Strength: 7×5 Press Tempo X221 Metcon: 5 Rounds 1:30 Row for distance 0:30 ME Push-ups 1:00 Rest
170430 PB.Plan
Work on your Weakness/Recovery powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching & Programming: www.gregor-schregle-performance.com
170429
Saturday Chipper Metcon: 4 RFT 400m Run 40 hr Push-ups/HSPU 40 BJ 40 Power Swings 24/16, 20/12, 16/8 40 Lunges/Pistols (35min TC)
170429 PB.Plan
A. 5min ME Push-ups B. Run: 100/200/400m Run, 5k Run powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching & Programming: www.gregor-schregle-performance.com
170428
WOD Skill: Pull-up/Muscle-up Metcon: 6 RFR 1min Assault Bike Cal 1min Pull-ups 1min Rest CondiWOD Skill: Pull-up Metcon: 5RFT 20 PLU 30 PU 40 Sit-ups 50 Air Squat 3min Rest after each round Strongman Strength: Max weight sled push Metcon: 12min AMRAP 1 Lane Sled Push 10 Atlas Stone Squats (front hold) 5 Dips
170428 PB.Plan
A. 5RM OHS 3/5RM Pistols B. 5RM PLU ME Ring Mus C. 5k Row powered by: Weightlifting: www.langhantelathletik.de Nutrition: www.pr-your-life.de Coaching & Programming: www.gregor-schregle-performance.com
170427
WOD Strength: 5RM Thruster Metcon: For time 100cal Row every 25cal do 15 Heavy Wall Balls OlyWOD Strength: Cluster Metcon: For time 21-15-9 Clusters, PLUs GymWOD Skill: Kipping PLU Metcon: 10min AMRAP 10 PLU 10 KB Thrusters 10 Burpees