Public Whiteboard

Components

PC+FS+PJ

Metcon

Pull Ups /Kipping /Bu ...

Gymnastic Strength

Core Strength

Settings

WOD

MOD 1769

Warm-up

15 min. trainer´s choice.

Weightlifting

1: PC+FS+PJ (10 min. to build up to a heavy complex.)

Power Clean+
Front Squat+
Push Jerk

WOD

Metcon (Time)

"BELLY FLOP"
21-15-9:
Box Jump Overs (24/20)
Power Cleans 50/35//35/25kg
Chest to Bar Pull-ups
Front Squats 50/35//35/25kg
Lateral Barbell Burpees
Push Jerks 50/35//35/25kg

Time Cap: 25 min. (sharp)

PUMPING IRON

Pause Front Squats (2 sec at the bottom)
0:00 - 7 @ 30%
2:00 - 6 @ 40%
4:00 - 5 @ 50%
6:00 - 4 @ 60%
8:00 - 3 @ 70%
10:00 - 2 @ 80%
12:00 - 6x1 @ 85- 90% EOMOM
*use rest time to set up for WOD*

4rds
On The Minute:
Min 1 - 16 alt DB Curls with back to the wall ( 8 each arm)
Min 2 - Barbell Front Rack Walking Lunges (40/25) (2 floor lengths)
Min 3 - 15 Deficit sit-ups or GHD
Min 4 - 12 / 8 Cal Bike (Sprint!)

Gymnastics

15 min. Warm Up
Stretch and get moving

Pull Ups /Kipping /Butterfly

15 Minutes to work on Pull Up technique
Focus on a excellent hollow/arch

Gymnastic Strength

E2MOM for 12 Minutes
Odd: max strict Ring Dips
Even: max strict Pull Ups

Find suitable progressions
Minimum 5 reps every set

Core Strength

EMOM10 with 40 on/20 off
Odd: hollow hold
Even: superman hold

Whiteboard:

Thursday, 03, January 2019