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
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)
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
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
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
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
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