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Der WOD-Trainingsplan der Woche

Montag, 27.05.

  • Skill/Strength:

    6 x 3 OHS
    No Rack
    Practice narrow Grip

  • WOD:

    6 RFT – TC 12′:
    6 OHS 40/25
    6 Push Press 40/25
    6 Mt. Climbers Side / Side
    6 Push Ups
    6 BO Rows 40/25
    6 H. P. Cleans

Dienstag, 28.05.

  • WOD:

    Every 2′ for 18′:
    Alternate Triplets:
    18 Airsquats
    14 Push Ups
    11 Crunches
    18 KB Swings
    14 Ring Rows
    11 Russian Twists

Mittwoch, 29.05.

  • Skill/Strength:

    6 x 3 Clean
    TnG, no rest
    Good bottom form

  • WOD:

    1,2,3,4…P. Clean 80/55
    8 C2B Pull Ups
    1,2,3,4…STOH 80/55
    8 Lat. Bar Burpees

Donnerstag, 30.05.

  • Skill/Strength:

    6 x Pull Up Complex
    Practice arm Lockout on Hang Pull Up > T2B > C2B > MU

  • WOD:

    15′ AMRAP (2rds):
    2′ Row for cal.
    30″ REST
    2′ Burpee Pull Ups
    30″ REST
    2′ Alt. DB Snatch 22,5/15
    30″ REST

Freitag, 31.05.

  • WOD:

    40′ AMRAP:
    In Teams of Two:
    400 m run
    OH Lunge 15/10
    50 burpees over the Plate
    6 x 200 m Alt. Shuttle Sprints
    75 Push Ups
    300 SU
    100 Power Swings 24/16
    Share the Burpees, Push Ups and Swings however you want

Die Angaben sind ohne Gewähr.

 

Für alle anderen Klassen: Daily Indivdual Coaching.