Public Whiteboard

Components

Clean and Jerk

Metcon

Muscle Up (Ring/Bar/) ...

Metcon

Landmine Russian Twists

Settings

WOD

MOD 1625

Warm-up

20 min. Trainer‘s Choice.

Weightlifting

Clean and Jerk (Establish a heavy and excellent Rep.)

Squat Clean & Split Jerk!
Excellence then weight.
12 min. Session.

WOD

Metcon (Time)

100 Power Cleans for time.
Every minute perform 5 Bar Facing Burpees.
Weights: 61/42,5//42,5/30kg

20 min. time cap!

Gymnastics

3 Rounds For Time @ 75% Effort
Run 400m
10 Barbell Glute Bridge
20m Quadruped Crawl

2: Muscle Up (Ring/Bar/) Chest2bar /pull UP

20 min

3: Metcon (Time)

For Time:
3 Rounds
30 Double Unders
5 Muscle Ups
5 HSPu
10 Pistols

PUMPING IRON

1: Landmine Russian Twists (5 sets 8-12 Reps.)

Standing straight arms twists.
Left and right equals 1 rep.

25 min. Session.
Quickly warm Up to working weights then 5 sets of 8-12 reps across.
Perform 1 set every 3 minutes.

2: Metcon (No Measure)

4 Rounds not for time:
10 1-legged deadlifts Barbell right leg
10 Rocky Push Ups on a Plate
10 1-legged deadlifts Barbell left leg
10 alternating 1 arm Ring Rows l+r

20 min. Session.

Whiteboard:

Thursday, 19, July 2018

Leaderboard

Men's Clean and Jerk
Jakob Christoph Weber	26/07/2019	1 x 1 @ 125 kg
Gregor Herbst	07/12/2017	1 x 1 @ 120 kg
Markus Bichler	27/08/2019	1 x 1 @ 111 kg

Women's Clean and Jerk
Eva Martin	25/02/2020	1 x 1 @ 105 kg
Ines Riffelsberger	29/10/2020	1 x 1 @ 73 kg
Nina Budija	26/07/2019	1 x 1 @ 72.5 kg

Male Athletes

Benschi
Nezmah

17:00 Kurs

1 x 1 @ 90 kg

Michael
Leisch

18:00 Kurs

1 x 1 @ 90 kg

Philipp
Sporer

07:00 Kurs

1 x 1 @ 90 kg

Manuel
Contador

17:00 Kurs

1 x 1 @ 70 kg

Paul
Schwab

18:00 Kurs

1 x 1 @ 65 kg

Robert
Strohmaier

07:00 Kurs

1 x 1 @ 55 kg

Benjamin
Moser

07:00 Kurs

1 x 1 @ 40.75 kg

Jakob Chri ...
Weber

07:00 Kurs

1 x 1 @ 40.75 kg

Bernhard
Sohler

06:00 Kurs

1 x 1 @ 40 kg

Female Athletes

Nina
Budija

07:00 Kurs

1 x 1 @ 55 kg

Naomi
Marx

18:00 Kurs

1 x 1 @ 50 kg

Irmgard
Reiter

06:00 Kurs

1 x 1 @ 35 kg