MO | 26.10.2020

WUP

General WUP 

SKILL - 10'

Hang Cleans and S2OH

WOD - 20'

Real Heavy Version of DT

M.O.D. - 2'

Happy Baby Pose

____________________________

Comments / Good to Know

This Week is suprisingly heavy

_____________________________

GYM
One More Time For Higher Skills
DO | 29.10. 2020

WUP 

Dynamics and CFGP Standard WUP

STRENGTH - 10' 

Half Volume Training

10 EMOM

  • Min 1-3: 6 Pull Ups

  • Min 4-7: 4 Pull Ups

  • Min 8-10: 3 Pull Ups

WOD - 12'

12 minutes for 12 Reps of Devil Press and V-Ups ... seems easy

FINISHER 6'

TABATA Hollow Hold

2' Rest

TABATA SUperman Hold

M.O.D. - 2'

Couch Stretch

___________________________

Comments / Good to Know

Choose your WOD weight wisely .. 

____________________________

LIFT

TBD

DI | 27.10.2020

WUP

ROXANNE and some Activation

SKILL - 12'

Snatch Review

WOD - 15'

Power Snatches and Box Jumps

FINISHER 4'

100 BTN Presses (20/15kg)

M.O.D. - 2'

Squat Rotation

___________________________

Comments / Good to Know

To remain strong, the GYM Focus will always include lifting .. ALWAYS

_____________________________

GYM
Last Chance for Bar Muscle Up Trials

SWEAT
Something games Related maybe
FR | 30.10. 2020

WUP

Cardio and ROW WUP

STRENGTH - 10'

E2MO2M x 10:00 2 Power Clean + 1 Front Squats

 

Build Up in weight across the 5 sets, we will continue with this complex to build confidence in both our clean and squat clean

WOD - 18'

21-15-9-6-3 HSPU

Front Squat (70/50)

Burpees Over Bar 

M.O.D. - 2'

Quads on Blackroll

____________________________

Comments / Good to Know

Athletes who will do HSPU should go on the Wall Area .. so we are COVID Save

MI | 28.10.2020

WUP

 

An easy WarmUP Game and  our new standard Warm Up exercises

SKILL - 5'

Double Under REview

WOD - 21'

Push Ups (many)

Back Rack Lunges (light)

Double Unders (even more)

M.O.D. - 2'

Calf Stretch

____________________________

Comments / Good to Know

Consistency is key today! try and maintain a constant pace for all 21:00, treat it like a 5K run pace.

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