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Reminder! Morgen Samstag 17.10.2015 ist es soweit!

Tag der offenen Türe ab 11.00 bei uns.
Zusehen, mitmachen oder ausprobieren - alles ist möglich.

Als kleines Highlight gibt es ab ca. 14.00 die Froning Dokumentation zu bewundern.

A. Find your daily max of 3 TNG Power cleans with 3sec. pause in the catch

B. 10:00 minute AMRAP of:

30 DUs

20 Push ups

10m HSW

17.30 Gymnastics:

A. Pull over progressions (spotters!)

B. For quaility:

9 -6 -3

Pull overs (spotters if needed)

Jumping air squats for height

Arch rocks

A. Teams of 2; for 14:00 minutes, start with an empty BB (20/15kg) and add 10/5kg in total each minute:

1 OHS within the minute of both members - whenever one or both members decide the OHS becomes to heavy within the next minute, switch to:

1 Front squat within the minute - whenever one or both members decide the FS becomes to heavy within the next minute, switch to:

1 Back Squat within the minute - whenever one or both members decide the BS becomes to heavy within the next minute, switch to:

7 Burpee pull ups(pronated) till the clock hits 14:00.

Score:

1 OHS = 4 points

1 FS = 3 points

1 BS = 2 points

7 Burpee pull ups = 1 point

Rules:

- Both members have to perform their chosen lift successfully within the minute to score points.

- Both members are allowed to perform different lifts within the same minute(e.g. member 1 does a FS while member 2 does a BS, or member 1 is still OHSing while member 2 already does burpee pull ups)

- If one member fails to perform the chosen lift the team scores no points within the minute, even if there was a successful lift by the other member; chose your squat type wisely. 

B. For time:

x Burpee pull ups

x = 100 reps minus the total amount of burpee pull ups you performed in A. 5min Time cap. 

18.30 Gymnastics:

A. Frog stand/Planche progressions

B. 5 Sets of:

B1. :10sec. Planche progressions step

B2. 10/10 Leg circles

B3. 10 First knuckle push ups

B4. 10 Scap push ups (3sec. protraction hold)

19.30 Weightlifting:

Overhead Squat

Establish a 4RM

Do five additional sets of doubles on the weight of the 4RM

Split jerk f. rack

Establish a daily max in triples.

Do three additional sets of triples on 90%.

Do one set of ten reps on 60-70%.

Deadlift

Ten reps, touch and go, strongest mix-grip.

Ten reps, touch and go, weakest mix-grip.

Ten reps, alternating between weakest and strongest mix grip, lift the bar and then drop it down.

Reminder! Diesen Samstag 17.10.2015 ist es soweit!
Tag der offenen Türe ab 11.00 bei uns.
Zusehen, mitmachen oder ausprobieren - alles ist möglich.

Als kleines Highlight gibt es ab ca. 14.00 die Froning Dokumentation zu bewundern.

21 Deadlifts 1,5/1,0 BW

21 Strict HSPU

15 Deadlifts

15 Strict ring dips

9 Deadlifts

9 Push ups

20:00min time cap

Weightlifting 101 Camp @ CF Grex

es wird ernst - Datum ist fixiert: Fr. 20.11./Sa. 21.11./So. 22.11.
Anmeldung bitte an This email address is being protected from spambots. You need JavaScript enabled to view it.. Geld bitte vorab mir bringen. Dann ist die Anmeldung fixiert.

A. 4 Sets of:

A1. 3-5 Strict L-Sit Pull ups

A2. ME hold on rope or towel (alternate straight and bend arms each set)

B. 3 Rounds for time of:

30 Box Jumps

15 Muscle snatches 30/20kg

10:00min time cap

16.30 Weightlifting

A. Power Clean + Power Jerk

A.1 Establish a daily max in singles in power clean + power jerk.
A.2 Drop down to 80% and perform as many reps as possible in five minutes.

B. Front squat
B.1 Establish a 5RM in front squat.
B.2 Do five additional sets of triples on the weight of the 5RM.

A. 5 Sets of:

A1. 10m BB OH walking lunges

A2. 15/15 KB windmill

B. EMOM of :40seconds of work, :20seconds of rest for 6:00min :

Even: 2x20/10kg DB Box step overs

Odd: Wall walks

17.30 Gymnastics:

A. Skin the cat - complete 15 reps for quality

B. Low rings straight arm complex

Complete 10 sets for quality

C. Dynamic hanging

5 Attempts to climb through our rig

18.30 Weightlifting

1. Back squat

Establish a daily 2RM in back squat.

Drop down to 90% and perform five additional doubles.

Stay on 90% and do five additional singles. Increase the weight if possible.

2. Snatch pulls

Establish a daily 3RM in snatch pulls.

Drop down to 90% and perform three additional triples.

Drop down to 75% percent and perform a set of ten reps.

3. Surprise Complex WOD

5 rounds for time of:

30 Burpees 

30 Box jumps

30 WBS 10/6kg

Teams of 3, 30:00min AMRAP with only one working member:

1200m Row

90 Pull ups

180 Push ups

270 Air squats

1200m Row

A) Perform 10 rounds l/r of the following complex:

One arm KB dead clean
One arm KB Squat
One arm KB Push Press
Hold the KB for 10 sec over head

B) For time:
Row 1000m
50 Thrusters 45/35kg
30 Pull Ups

Time cap 9:00

17.30 Gymnastics A. Wrist Strength/Mobility B. 5 Sets of: 1:00min HS hold(Progression 1,2,3 or free standing) C. 5 Sets of: 10 Headstand Straddle/Pike ups or 1-5 Straddle Press to HS with wall D. 5 Sets of: :30sec. Headstand hold(or Yoga/Forearm HS)

All Levels

A) 4 rounds of:
A1)lateral step-up & lateral step-off with crossing
the box 6l/6r
A2) 5-10 sup Barbell Pull Ups (start every rep from
the Ground

B) 4 rounds of 2min/2min
First 2 min:
Clean and Jerk (70/45kg)
Second 2 min:
Row with an easy constant pace

score= total number of Clean and Jerks

 18.30 Gymnastics

A. 5 Sets of:

A1. 5-10 Shoot outs on parallettes with 1 push up and 1 dip per rep

A2. 10-15 Hinge Rows

A3. 5-10/5-10 Pistols

B. 4:00min AMRAP of:

Gorilla Burpees

19.30 Weightlifting

Split jerk f. blocks/rack

Establish a daily max in triples.

Do three additional sets of triples on 90%.

Do one set of ten reps on 60-70%.

Front squat

Establish a 4RM in front squat.

Do five additional sets of doubles on the weight of the 4RM.

Deadlift

Ten reps, touch and go, strongest mix-grip.

Ten reps, touch and go, weakest mix-grip.

Ten reps, alternating between weakest and strongest mix grip, lift the bar and then drop it down.