+49 40 210 311 300
Office-Time Mo.-Fr. 09-18 Uhr
Technique:
Snatch Technique
Every 90“ for 10 Rounds:
1 Hang Power Snatch
+ 1 Hang Snatch
+ 1 Overhead Squat
Conditioning:
For Time:
50 DB Front Rack Lunges
40 DB Thruster
30 DB Facing Burpees
20 DB Snatch
10 Deadlift
20 DB Snatch
30 DB Facing Burpees
40 DB Thruster
50 DB FR Lunges
Ladder – 66Min. AMRAP:
1 – 2 – 3 – 4 – … and so on:
Wallballs
Burpees
Deadlifts
Push Ups
>800m Run or 1000m Row after each Round<
„Push & Pull“
Technique, Strength & Practice:
Bench Press: build up to a heavy Set of 5
Strength / Conditioning:
10 – 8 – 6 – 4 – 2
Floor Press, Bent over Row & Pull Up
(Try to increase Weight & Difficulty each Round)
Conditioning:
20Min. AMRAP for Quality*:
20cal. Row
20m Sled Push (ahap)
Strength:
20Min. AMRAP for Quality*:
7-6 Bench Press @RPE 8 (RIR 2)
10-8 Snatch Grip Romanian Deadlift @RPE 8 (RIR 2)
*Increase weights & aim for 3-5 working sets
Conditioning:
For 12 Minutes:
3’AMRAP: 10 Gorilla Rows (16/12/10), 5 Burpees
3’AMRAP: 8 Gorilla Rows (20/16), 5 Burpees
3’AMRAP: 6 Gorilla Rows (24/20), 5 Burpees
3’AMRAP: Gorilla Rows (First Weight)
Practice & Skill:
Double Unders, Handstand (Walk), Pistols
Skill:
10Min.EMOM:
odd: 50 Double Unders (max. Reps/Practice)
even: max. Handstand Walk (Shoulder Taps/Handstand Hold/Walk into Pike Position(Box))
Metcon:
10Min.AMRAP:
1 strict Pull Up
10 alternating Pistols
*add one Pull Up each Round
For 40Min. / Split as needed:
60 Russian KB Swing (24/16)
60 Burpees
60 Goblet Squats
60 KB Box Step Over
60 Goblet Lunges
60 Burpee to KB Box Step Over
60 Russian KB Swing
Buy-Out:
AMRAP:
Partner 1: 2 Lanes Farmers Walk while Partner 2 holds Double KB Overhead Hold >switch<
Snatch Technique
