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Components

Metcon

Squat Snatch

Metcon

Pistols

Handstand Hold

Emom 20

Half Kneeling Landmin ...

Settings

Workout

MOD 1553

Weightlifting

1: Metcon (Weight)

On the 1:30 for 7 Sets:
Pausing Snatch Deadlift
Low Hang Squat Snatch (Drop Bar From Overhead)
Squat Snatch

Build to a moderate, but not a heavy. Technique here. Pause for 2 seconds at the knee on the low hang.

2: Squat Snatch (Wave loading see comments.)

Squat Snatch

On the Minute x 9 – 1 Repetition
Minute 1 – 70%
Minute 2 – 75%
Minute 3 – 80%
Repeat this cycle (2) additional times for the 9:00.

WOD

3: Metcon (Time)

For time:
100 KB SWINGS 32/24//24/16Kg
everytime you break do the same amount of Sit Ups. You will end up doing 💯 KBS & 💯 Situps

Time Cap: 15 min.

Gymnastics

10 min. Quickie Warm-up

1: Pistols (12 min Skill )

Pistols

1: Handstand Hold (wall/walk/free)

1: Emom 20

1: 20 DUBS
2: 10 TTB
3: 10 Pistols
4: 10 Weighted Sit UPS
5: 20 sek. Free Handstand

PUMPING IRON

1: Half Kneeling Landmine Press (10-8-8-6-6-4-4)

Increase weights every second set. 10l+10r-8l+8r ...
25 min. Session

2: Metcon (No Measure)

OTM x 20
1: 10-15 Ring Push Ups
2: 20 sec. L-Sit on Kbs
3: 10-15 Ring Rows Supine
4: 10 weighted Situps, feet anchored
5: 10-15 banded Curls

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

Whiteboard:

Thursday, 26, April 2018

Male Clients

Thomas
Thaller

06:00 Kurs

40 kg

Paul
Schwab

06:00 Kurs

35 kg

Female Clients