Public Whiteboard

Components

Thruster

Metcon

Muscle Clean

Power Clean

Squat Clean and Jerk

Clean Pull from riser ...

Settings

Workout

MOD 1705

Warm-up

15 min. trainer´s choice

STRENGTH

1: Thruster (3-3-3-2-2-2-1-1-1 climbing)

Thruster

15 min. session.
From the floor.

WOD

2: Metcon (Time)

Minute 0 – 10

60 Double unders
10 Thrusters 50/35kg
60 Double unders
20 Thrusters 50/35kg
60 Double unders
30 Thrusters 50/35kg

...directly into

3: Metcon (Time)

Minute 10 – 20

5 Rounds
30 Double unders
15 Chest to bar pull ups

Weightlifting

1: Muscle Clean (5-5-5-5-5 climbing every 2 min.)

Muscle Clean

Add a strict Press at the end of each complex.

2: Power Clean (5-4-3-2-1 every 90 sec. Climbing.)

Power Clean

Add a push press to the end of each complex.

3: Squat Clean and Jerk (1-1-1-1-1 climbing every 90 sec.)

The Clean and Jerk

4: Clean Pull from riser 20kg Plate (3-3-3-3-3 across @110% every 90 sec.)

Singles drop every rep.

Whiteboard:

Tuesday, 16, October 2018

Male Clients

Jakob Chri ...
Weber

06:00 Kurs

1 x 1 @ 100 kg

Niki
Selner

17:00 Kurs

1 x 1 @ 90 kg

Philipp
Sporer

18:00 Kurs

1 x 1 @ 90 kg

Benjamin
Moser

18:00 Kurs

1 x 1 @ 85 kg

Andreas
Angermayr

WEIGHTLIFTING

1 x 1 @ 80 kg

Andreas
Diwald

07:00 Kurs

1 x 1 @ 80 kg

Felix
Winter

07:00 Kurs

1 x 1 @ 80 kg

Patrick
Pannagger

18:00 Kurs

1 x 1 @ 80 kg

Thomas
Thaller

06:00 Kurs

1 x 1 @ 80 kg

Tino
Müller

17:00 Kurs

1 x 1 @ 80 kg

Andreas
Myrberg

17:00 Kurs

1 x 1 @ 70 kg

Hermann
Berger

17:00 Kurs

1 x 1 @ 70 kg

Manuel
Contador

17:00 Kurs

1 x 1 @ 70 kg

Markus
Kendlbacher

07:00 Kurs

1 x 1 @ 62.5 kg

Daniel
Wagenhofer /WP

17:00 Kurs

1 x 1 @ 60 kg

Robert
Strohmaier

17:00 Kurs

1 x 1 @ 60 kg

Johannes
Barth

18:00 Kurs

1 x 1 @ 47.5 kg

Female Clients

Nina
Budija

07:00 Kurs

1 x 1 @ 55 kg

Irmgard
Reiter

06:00 Kurs

1 x 1 @ 35 kg

Petra
Haas-Longitsch

06:00 Kurs

1 x 1 @ 32.5 kg

Isabel
Lemberg

07:00 Kurs

1 x 1 @ 30 kg

Christa
Wagenhofer

17:00 Kurs

1 x 1 @ 22 kg