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Components

Clean and Jerk

Metcon

Pull Ups /Kipping /Bu ...

Metcon

Settings

Workout

MOD 1804

Warm-up

15 min. trainer´s choice.

Weightlifting

1: Clean and Jerk (OTM x 11)

Clean and Jerk

Warm Up to working weight. (10 min.)
then:
On the Minute x 11:
1 Clean and Jerk

Minute 1 @ 70%,
Minute 2 @ 75%,
Minute 3 @ 80%,
Minute 4: Rest
Minute 5 @ 75%,
Minute 6 @ 80%,
Minute 7 @ 85%,
Minute 8: Rest
Minute 9 @ 80%,
Minute 10 @ 85%,
Minute 11 @ 90%

Clean & Jerk any style.
Score: Final CJ @ 90%

WOD

2: Metcon (AMRAP - Rounds and Reps)

AMRAP 12 min.
25 Double Unders //10 Dubs or 30 Singles
5 Power Snatches @ 75%1RM
25 Double Unders //10 Dubs or 30 Singles
5 Bar Muscle-ups or 5 Burpee C2B

PUMPING IRON

Metcon (No Measure)

„JAILBREAK"
5 Rounds OTM (35 MIN.)
-10 DEADLIFTS DB/KB ahap
-Max. Strict Ring Push Ups.
-10 Barbell curls ahap
-20 sec. L-Sit on KBS
-10 DB Cleans ahap
-Max Reps Banded Triceps Pushdowns
-Rest

Gymnastics

15 min. Warm Up
Include Core Work

1: Pull Ups /Kipping /Butterfly

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

2: Metcon (Time)

Strict and for time:
10-9-8-7-6-5-4-3-2-1 of
Pull-Ups
Rings Dips

10 cal Bike after each set

Time Cap: 20 min.

Whiteboard:

Thursday, 14, February 2019

Male Clients