MONTAG, & FREITAG

06:00 - 13:15

MITTWOCH

06:00 - 10:00; 12-13:00

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

3. November 2022

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WOD 11/03/2022

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate
Hip Halo
-into-
3 rds
–   5 Inchworms
– 30 sec Knee-Plank
–   5 Back-Squats (empty bar)

2. Strength Prep
Once athletes finish the Warm-Up, they should be able to progress right into strength. Like the 10 rep last week, working up to an 8 rep max is no easy task and can fluctuate depending on the day. Athletes should only need 4-5 rds to establish an 8 rep, and during those building rds, we should only hit 3-5 reps (tops) so we don’t burn out. This is a huge mental test and should not be rushed! Make sure athletes stay smooth and maintain form through each rep. Athletes should be a little conservative with the weight and not feel like every rep is a 1RM. 

3. Workout Prep
3 rds
– 3 Hang Power-Cleans (Build in weight)
– 2 Burpees

Strength
Back Squat (Establish an 8 RM for the day. Then, perform a drop set of 8-10 reps at 90% and 8-10 reps 80% of the original 8RM.)
Cooldown/Mobility

– 1 min Couch-Stretch e/s
– 1 min Bicep-Wall-Stretch e/s
– 1 min Seal-Pose

Metcon (Time)

„Mr. Slate“

Freedom (RX’d)
3 rds
– 15 Hang Power-Cleans (42,5/60)
– 15 Burpees

Independence
3 rds
– 15 Hang Power-Cleans (35/52,5)
– 15 Burpees

Liberty
3 rds
– 12 Dual DB Hang Power-Cleans (light)
– 12 Down-Ups

Target time: 3-4 minutes
Time cap: 6 minutes

PROBETRAINING ANMELDUNG