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Components

Overhead Squat

Metcon

Settings

Workout

MOD 1493

Warm-up

Focus on technique: Squat Clinic and kipping action for the hanging movements. Everybody should be capable of a sound kip.

STRENGTH

1: Overhead Squat (10-8-6-4-2-2-2)

Overhead Squat

Overhead Squat

15 min. To Build up to a Heavy Double.

WOD

Metcon (Weight)

EMOM X 12:
ODD: 10 OHS you choose the weight. 50-70%
EVEN: 5 Muscle Ups or 10 C2B.

Your Choice of Muscle Ups. Scale to a number you can constantly perform over the 6 rounds.
Same is true for C2B or Pull Ups. Try to not use bands even If you have to go for singles.

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

Whiteboard:

Tuesday, 13, February 2018

Male Clients

1

Benjamin
Nezmah

07:00 Kurs

1 x 2 @ 100 kg

2

Manfred
Jung

07:00 Kurs

1 x 2 @ 85 kg

2

Markus
Bichler

18:00 Kurs

1 x 2 @ 85 kg

2

Niki
Selner

17:00 Kurs

1 x 2 @ 85 kg

3

Benjamin
Moser

18:00 Kurs

1 x 2 @ 80 kg

3

Michael
Leisch

17:00 Kurs

1 x 2 @ 80 kg

4

Robert
Oberst

06:00 Kurs

1 x 2 @ 75 kg

4

Thomas
Thaller

06:00 Kurs

1 x 2 @ 75 kg

5

Rudolf
Kricka

07:00 Kurs

1 x 2 @ 70 kg

6

Hermann
Berger

18:00 Kurs

1 x 2 @ 57.5 kg

7

Bernhard
Mayer

17:00 Kurs

1 x 2 @ 55 kg

8

Fouad
Lilabadi

07:00 Kurs

1 x 2 @ 50 kg

8

Niklas
Rümer

18:00 Kurs

1 x 2 @ 50 kg

9

Maximilian
Reischl

WEIGHTLIFTING

1 x 2 @ 15 kg

Female Clients

1

Private

07:00 Kurs

1 x 2 @ 55 kg

2

Berni
Gruber

06:00 Kurs

1 x 2 @ 42.5 kg

3

Alexandra
Zöhrer

06:00 Kurs

1 x 2 @ 40 kg

4

Nicole
Franek

06:00 Kurs

1 x 2 @ 32 kg

5

Nina
Budija

18:00 Kurs

1 x 2 @ 30 kg

6

Irmgard
Reiter

06:00 Kurs

1 x 2 @ 29.5 kg

7

Nina
Budija

WEIGHTLIFTING

1 x 2 @ 20 kg