------------------------------------ Class Programming Week 39 25.09.-01.10.23 ------------------------------------ MONTAG, 25.09.23 ------------------------------------ CARDIO ------------------------------------ WOD: For time (TC: 30 min.): 25 Burpees 2.000m Bike 25 Wallballs (9/6kg) 1.000/800m Row 20 Alt. SA Devil Presses (22,5/15kg) 1.500m Bike 20 Alt. SA Manmakers (22,5/15kg) 750/600m Row 15 Dual DB Burpee Deadlifts (2x 22,5/15kg) 1.000m Bike 15 Dual DB Thrusters (2x 22,5/15kg) 500/400m Row If you finish early, go for max. reps Ring Rows (quality > quantity). ------------------------------------ CROSSFIT ------------------------------------ Gymnastics: Strict Pull / Banded 10 x 2-4 WOD: For Time:TC: 12min 21 – 15 – 9 Front Squats (60/45kg / 50/35kg) 9 – 7 – 5 Wall Walks ------------------------------------ WEIGHTLIFTING ------------------------------------ Weightlifting A) 4 x 1 Snatch Complex From Knee (2x Pull, 1x Power, 2x Squat) @ 60/70/75% B) 3 x 5 Drop Snatch @ light weight (Fokus: Unter die Hantel tauchen ohne Dip) C) 5 x 3 Back Squat @ 70% Successory: 3 rounds 8-12 SA DB Upright Rows 5 Reverse Jefferson Curls ------------------------------------ DIENSTAG, 26.09.23 ------------------------------------ CROSSFIT ------------------------------------ Weightlifting/ Strength: Deadlift Build to today’s technical heavy 5 No tng – reset for each rep! WOD: „Gwen“ for Time Clean & jerk for max load 15-12-9 reps ------------------------------------ CARDIO ------------------------------------ WOD: 4 Rounds for Time TC: 30min Teams of 2 Split as you like 35/30cal. Ski – 30 Abmat Sit Ups 20 Burpee Box Jump overs 20 DB Hang Power Cleans (2x 10-22,5kg) Core: 2 Rounds 10 Hollow Rocks 10 Arch Rocks 6/6 Windmill with KB 10/10 Russian Twists with KB ------------------------------------ POWERLIFTING ------------------------------------ Week 7 Bench Press & Week 7 Deadlift Cycle ------------------------------------ MITTWOCH, 27.09.23 ------------------------------------ CROSSFIT ------------------------------------ WOD: Conditioning: Every 3min x 10 10/7 cal Bike 10 Burpees to target 10/7 cal Row Accessory: 9 x 30 sec on / 30 sec off Strict knee to elbows / Tucked leg raises to 90 Straddle compressions / Alt leg Arch rocks / Arch hold ------------------------------------ CARDIO ------------------------------------ WOD: 4 rounds (TC: 30 min.) 40 KBS (US | 24/16kg) 30 cal Bike 20 Boxjumps 10 Shuttle Runs (1 Run = 2x 5m) If you finish early, go for max. cal Ski until min. 30. Core: 2-3 rounds 10 Alt. Trunk Rotations 10 V-Ups 10 Dynamic Table Top Holds 10 Alt. Deadbugs 10 Arch Pulses ------------------------------------ DONNERSTAG, 28.09.23 ------------------------------------ CROSSFIT ------------------------------------ Weightlifting / Strength: Front Rack Reverse Lunges (alt.) 1. Build to today’s heavy 20 (Alt.) 2. 20 reps @ 90% of 1 3. 20 reps @ 80% of 1 WOD: 4 x 2min on / 1min off: A) AMRAP 10 DB STOH (2x 22.5/15kg) 10 TTB / Hanging leg raises B) AMRAP 15 DB Deadlifts 2x 22.5/15kg 10 Hand release push-ups / Kneeling ------------------------------------ CARDIO ------------------------------------ WOD: 30 min E2MOM 30 min Bike erg for max distance Every 2 min: 1 Strict TTB/ Leg Raises 2 Single Arm heavy DB Devil Press ------------------------------------ POWERLIFTING ------------------------------------ Week 4 Back Squats Cycle ------------------------------------ FREITAG, 29.09.23 ------------------------------------ CARDIO ------------------------------------ WOD: „Kelly has strong Legs“ (TC: 35min) 6 Rounds for Time Run/ Bike/ Row (1./2. 600m Run; 3./4. 1200m Bike; 5./6. 750/600m Row) 30 Box Jumps 30 Wallballs (9/6kg) ------------------------------------ CROSSFIT ------------------------------------ Weightlifting / Strength: Power Snatch + Snatch 1. Build to today’s technical 1 +1 5 x 1 Power Snatch @ 80-90% of 1. 5 x 1 Snatch with 3 sec. Pause in bottom position @ 80-90% of 1. WOD: 12min AMRAP 5 Power Snatches (40/30kg) 7 Pull-ups / Jumping pull-ups / C2B 9 Wallballs (9/6kg) ------------------------------------ SAMSTAG,30.09.23 ------------------------------------ CROSSFIT ------------------------------------ WOD: Teams of 2 : TC: 35min 40 Rounds for time You go, I go: 1 Strict pull-up (Banded) 2 Devils press (2x 22,5/15kg) 4 DB Box step overs (2x 22,5/15kg) ------------------------------------ SONNTAG, 24.09.23 ------------------------------------ MOBILITY ------------------------------------ TEAM HOOK CHALLENGE ------------------------------------ WOD : Double Triple Double Teams of 2 - For Time (TC: 40min) 3 Rounds 20/15cal Ski 40 DU/ SU 20 Syncro DB Snatches (22,5/15kg) Into 3 Rounds 20 MedBall Partner Sit Ups 10 Syncro Pull Ups 20 DB Shoulder to Overhead Into 3 Rounds 20/15cal Row 40 DU/ SU 20 Syncro DB Overhead/ Frontsquats Rest for 5‘ AMRAP 15min - YGIG (Full Rounds only) 500/350m standing Bike Erg 10 (5) HSPU/ Push Ups ------------------------------------