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Components

DT Complex

Metcon

Pull Ups /Kipping /Bu ...

Metcon

Settings

Workout

MOD 1725

Warm-up

15 min. trainer´s choice.

Weightlifting

1: DT Complex (Build up to a heavy DT )

Build up to a heavy DT
Must be unbroken

12 Deadlifts
9 Hang cleans
6 Jerks

15 min. session.

WOD

2: Metcon (Calories)

In a 4 minute window
4 rounds
12 Deadlifts (50/35kg)
9 Hang Power Cleans (50/35kg)
6 Jerks (50/35kg)
Time remaining – Max Cal Row

Rest 4 minutes

In a 4 minute window
3 rounds
12 Deadlifts (60/40kg)
9 Hang Power Cleans (60/40kg)
6 Jerks (60/40kg)
Time remaining – Max Cal Row

Rest 4 minutes

In a 4 minute window
1 round
12 Deadlifts (70/45kg)
9 Hang Power Cleans (70/45kg)
6 Jerks (70/45kg)
Time remaining – Max Cal Row

Gymnastics

10 min Core&Mobility

2: Pull Ups /Kipping /Butterfly

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

3: Metcon (Time)

Crossfit Girl Mary (Sprint 10 min)
5 HSPU
10 Pistols
15 Pull Ups

PUMPING IRON

1: Metcon (No Measure)

5 Rounds not for time:
20m Prowler Push (2 x10m) 80/50kg netto
8-12 DB Bench Press
8-12 Bent Over Barbell Row

Complete 1 Round every 5 min.
(40 min. session)

2: Metcon (No Measure)

3 Rounds :
Min1: 15 Tuck Ups
Min.2: 12 Biceps Curls Barbell ahap.
Min.3: 9 Dips strict or weighted if possible
Min.4: Rest

Whiteboard:

Thursday, 08, November 2018

Male Clients