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Components

Squat Snatch

Metcon

Settings

Workout

MOD 1742

Warm-up

15 min. trainer´s choice.

Weightlifting

1: Squat Snatch (OTM x10 1 Snatch Complex.climbing)

Squat Snatch

5 Second Pull from Floor to Knee, Fluidly into Squat Snatch. 3 Second Pause in Catch Position. (PS+OHS is fine)

Start with a light weight and build up to a solid complex.
20 min. session.

WOD

2: Metcon (AMRAP - Rounds and Reps)

AMRAP 15 minutes of:
5 Ring Muscle Ups
4 Squat Snatch 61/42,5//42,5/30kg

Rx+: strict RMU, 83,5/55kg

Scaling:
Decrease number of RMU if needed or Go for BMU.
If you do not have Muscle Ups yet, go for 5 "Shoot throughs" on Boxes. (Push Up-shoot through-Dip-shoot through)

PUMPING IRON

1: Metcon (5 Rounds for reps)

"Dexter"
5 Rounds
Max. Deadlifts @ 1.5/1//1/0.7 BW
Max. strict ringrows. Supine.

This WOD is performed like ‘LYNNE’
Warm up to working weights then perform as prescribed. 15 min. prep.
Min. Work requirement 10DL/10 Rows per round.
40 min. Session.

2: Metcon (No Measure)

OTM X 10
ODD: 60 sec. Plank
Even: 10-15 def. Push Ups.

Gymnastics

111:

Core Strength
4 Rounds:

10x l&r side plank
10x duck ups
10x V-Ups
30sec dynamic blank
10 seated box jumps

use a med ball or Db

Teaching

T2b
Emom 14

Min 1-4 Kipping
Min 4-8 Knee to elbow /RX Strict (go for min. 5 reps unbrocken)
Min 8-14 Kipping t2b (5-8 reps unbrocken) / RX Complex of 3-t2b-3 pull ups-3 chest2bar /Rx+ 3t2b-3 chest2bar-3bar muscle up

Metcon

5 rounds for time

10 DB Deatlift (Heavy)
10 Box Jumps (High)
10 T2b

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Whiteboard:

Thursday, 29, November 2018

Male Clients