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Components

Push Press

Metcon

Squat Snatch

Settings

Workout

NOD 1773

Warm-up

15 min. trainer´s choice.

STRENGTH

1: Push Press (2-2-2-2-2-2-2 on the minute ahap across.)

Push Press

15 min. session.
Warm up to a heavy double (8 min.)
then 7 x 2 across on the minute.

WOD

2: Metcon (Time)

For time:
20 Pull ups
40 Sit Ups
60 Sumo Deadlift high pulls 32/20kg
80 Push press 40/30//30/17kg
100 Double unders //50Dubs or 150 Singles

Time Cap: 18 min.

Weightlifting

20 min. Squat Snatch Preparation.

1: Squat Snatch (10-8-6-4-2 then 10 x1 @ 90%)

Squat Snatch

10 @ 30%
8 @ 40%
6 @ 50%
4 @ 70%
2 @ 80%
every 2:30 min
then
10 x 1 @ 90% every 90 seconds.

Goal: Hit 100% of your lifts!

(30 min. session)

Want to see some of these movements in action? Check out our .

Whiteboard:

Tuesday, 08, January 2019

Male Clients

1

John
J. Geser

17:00 Kurs

7 x 2 @ 100 kg

2

Philipp
Sporer

17:00 Kurs

7 x 2 @ 80 kg

3

Felix
Winter

07:00 Kurs

7 x 2 @ 75 kg

3

Niki
Selner

07:00 Kurs

7 x 2 @ 75 kg

4

Manfred
Jung

07:00 Kurs

7 x 2 @ 70 kg

5

Bernhard
Scharinger

17:00 Kurs

7 x 2 @ 55 kg

5

Felix
Riffelsberger

07:00 Kurs

7 x 2 @ 55 kg

5

Hermann
Berger

17:00 Kurs

7 x 2 @ 55 kg

Max. 2x2 75kg

5

Stefan
Gerhartinger

17:00 Kurs

7 x 2 @ 55 kg

6

Markus
Kendlbacher

07:00 Kurs

7 x 2 @ 50 kg

5x 50, 2x 55

6

Raimund
Weichenberger

07:00 Kurs

7 x 2 @ 50 kg

7

Johannes
Barth

18:00 Kurs

7 x 2 @ 45 kg

Female Clients

1

Private

17:00 Kurs

7 x 2 @ 55 kg

2

Naomi
Marx

18:00 Kurs

7 x 2 @ 40 kg

3

Hanna
Hakvoort

18:00 Kurs

7 x 2 @ 35 kg

3

Irmgard
Reiter

06:00 Kurs

7 x 2 @ 35 kg

3

Nicole
Franek

06:00 Kurs

7 x 2 @ 35 kg

4

Christa
Wagenhofer

17:00 Kurs

7 x 2 @ 26 kg

5

Victoria
Teufel

18:00 Kurs

7 x 2 @ 20 kg