| A | B | C | D | E | F | G | H | I | J | K | |
|---|---|---|---|---|---|---|---|---|---|---|---|
|
1 | 1. W (Testweek) | Strength | Endurance | Gymnastics | 6.Week | Skill | Strength | Metcon | Goals | ||
|
2 | Mo. 19.2.2024 | test 1RPM in Backsquats | max. Rep in HSPU | Monday | DL: 1x1 | 30 EMOM: 1min: SU 2min: 10 Pull ups 3min: SU 4min: leg raises 5min: rest | Pull (Upper) Aerobic | ||||
3 | Tuesday | 5000m run max. effort | max. Rep in Pull Ups | Tuesday | DU | BP: 1x1 | 10 AMRAP 5 HSPU 20 Russian Twists | Push Anaerobic | |||
4 | Wednesday | test 1RPM in Power Clean | max. Rep in Push Ups | Wednesday | Backsquat: 1x1 | For Time: "CAPOOT" | Legs Aerobic | ||||
5 | Thursday | Thursday | Stretch | ||||||||
6 | Friday | test 1RPM in Benchpress | 400m run max. effort | Friday | Snatch | DL: 3x10@50% | Deload | ||||
7 | Saturday | test 1RPM in Frontsquat | max. Rep in Muscle ups | Saturday | BP: 3x10@50% | Deload | |||||
8 | Sunday | test 1RPM in Shoulderpress | 1600m run max. effort | Sunday | Celan | Backsquat: 3x10@50% | Deload | ||||
9 | 2. Week | Skill/technique | Strength | Metcon | Goals | 7.Week | Skill | Strength | Metcon | Goals | |
10 | Monday 26.2.2024 | Snatch: Mobility for Overheadsquat 3x15@20kg OHS | DL: 3x12@60% | 10-9-8-7-... Pullups KB Swings@30kg | Pull (lower) Grip Anaerobic | Monday | Stretch | ||||
11 | Tuesday | Muscle ups: 5x1@BW | BP: 3x12@60% | 50 Burpees 5 rounds: 20 Sit ups 20 Russian Twists 10 Toes to bar 50 Burpees | Push(Horizont.) Core Aerobic | Tuesday | Snatch | DL: 3x10@50% | Deload | ||
12 | Wednesday | Cleans: Mobility for Frontsquat 5x5 Cleans (Technique) | Backsquat: 3x12@60% | 12min AMRAP 10 Lunges@2x30kg 200m run | Legs Posterior Anaerobic | Wednesday | BP: 3x10@50% | Deload | |||
13 | Thursday | Stretch | Thursday | Clean | BS: 3x10@50% | Deload | |||||
14 | Friday | DL: 3x8@75% | buy in: 1600m run 10 rounds: 15 bentover bb rows 5 pull ups buy out: 1600m run | Pull (Upper) Grip Aerobic | Friday | Stretch | |||||
15 | Saturday | Snatch: Bandet OHS | BP: 3x8@75% | 8min AMRAP max. HSPU 8 V-ups | Push(Vertical) Core Anaerobic | Saturday | DL: 3x10@70% | For time: "Murph" +10kg | Pull Aerobic | ||
16 | Sunday | Clean: Mobility 5x10 easy Cleans | Backsquat: 3x8@75% | 10 min run @60% 12x400m @85% 150m rest bt. Intervalls Cool down | Legs Posterior Arerobic | Sunday | Snatch | BP: 3x10@70% | 21-15-9 Push Press@50kg Burpees over bar | Push Anaerobic | |
17 | 3.Week | Skill/technique | Strength | Metcon | Goals | 8.Week | Skill | Strength | Metcon | Goals | |
18 | Monday | Stretch | Monday | Clean | BS: 3x10@70% | 100 Situps 150 Lunges 200 Airsquats 150 Lunges 100 Situps | Legs Aerobic | ||||
19 | Tuesday | Snatch | DL: 3x10@70% | 20min AMRAP: 10 pull ups 20 Box Jumps 400m run | Pull (Lower) Grip Anaerobic | Tuesday | Stretch | ||||
20 | Wednesday | BP: 3x10@70% | 10 min EMOM: 3-5 HSPU into->5k run | Push Aerobic | Wednesday | DU | DL: 5x5@80% | 10 min Amrap: 10 Pull ups 10 KB swings@20kg | Pull (upper) Anaerobic | ||
21 | Thursday | Clean | Backsquat: 3x10@70% | 21-18-15-12-9-6-3 Front squats@50% Push ups Lunges@BW | Legs Anaerobic | Thursday | Snatch | BP: 5x5@80% | 30 min EMOM: 5 Box Jumps 10 Push ups 10 Situps | Push Aerobic | |
22 | Friday | Stretch | Friday | Clean | Backsquat: 5x5@80% | 10-9-8....-2-1 Lunges@50kg 200m Run | Legs Anaerobic | ||||
23 | Saturday | Double Under (DU) | DL: 5x5@80% | 10 RFT 10 Pullups 10 Situps 10 Pushups | Pull upper Aerobic | Saturday | Stretch | ||||
24 | Sunday | Snatch: | BP: 5x5@80% | 21-15-9 Thrusters@40kg Toes to bar | Push Anaerobic | Sunday | DL; 3x11@70% | 21-18-15-12-9-6 Pull ups Frontsquats@40kg 400m run | Pull (lower) Aerobic | ||
25 | 4.Week | Skill/technique | Strength | Metcon | Goals | 9.Week | Skill | Strength | Metcon | Goals | |
26 | Monday | Clean | Backsquat: 5x5@80% | 25min AMRAP 25 Airsquats 25 DB RDL @2x20kg 250m run | Legs Aerobic | Monday | Clean | BP: 3x11@70% | 9 AMRAP: 3 HSPU 3 DB Power Cleans@2x30kg | Push Anaerobic | |
27 | Tuesday | Stretch | Tuesday | Snatch | Backsquat: 3x11@70% | Legs Aerobic | |||||
28 | Wednesday | Snatch | DL: 3x11@70% | 21-15-9 Frontsquat Pull ups Burpees | Pull (lower) Anaerobic | Wednesday | Stretch | ||||
29 | Thursday | Muscle ups | BP: 3x11@70% | 10 RFT 5 HSPU 10 Burpees 15 Box jumps 20s it ups | Push Aerobic | Thursday | Clean | DL: 3x3@90% | 7 RFT: 7 Thrusters@35kg 7Pullups 7 Burpees | Pull (Lower) Anaerobic | |
30 | Friday | Cleans | Backsquat: 3x11@70% | 10 min run @60% 12x200m run @90% 100m rest bt. Intervalls Cool down | Legs Anaerobic | Friday | Snatch | BP: 3x3@90% | Push Aerobic | ||
31 | Saturday | Stretch | Saturday | Backsquat: 3x3@90% | Legs Anaerobic | ||||||
32 | Sunday | DL: 3x3@90% | 21-18-15-12-9 Pull ups Box Stepups@2x20kg 400m run | Pull(Lower) Aerobic | Sunday | Stretch | |||||
33 | 5.Week | Skill/technique | Strenght | Metcon | Goals | 10.W(Testweek) | Strength | Endurance | Gymnastics | ||
34 | Monday | Snatch | BP: 3x3@90% | 10min AMRAP 15 Dips 15 KB Swings@20kg | Push Anaerobic | Mo. 22.4.2024 | test 1 RPM in Snatch | max. Rep in HSPU | |||
35 | Tuesday | DU | Backsquat: 3x3@90% | buy in: 1600m run 5 Rounds 10 Goblet squats@20kg 20 leg raises 10 DB Squatcleans@2x20kg Buy out: 50 Burpees | Legs Aerobic | Tuesday | test 1RPM in BS a. BP | max. Rep in Pull Ups | |||
36 | Wednesday | Stretch | Wednesday | test 1RPM in Power Clean | 5000m run max. effort | max. Rep in Push Ups | |||||
37 | Thursday | Cleans | DL: 3x12@70% | 21-15-9 Thrusters@40kg Pull ups | Pull (lower) Anaerobic | Thursday | |||||
38 | Friday | BP: 3x12@70% | 10 RFT: 10 Pushpress@40kg 10 Toes to bar 10 Burpees 10 Sit ups | Push Aerobic | Friday | 400m run max. effort | max. Rep in Muscle ups | ||||
39 | Saturday | Snatch | Backsquat: 3x12@70% | 2min On 1min Off x 10 200m run max.Boxsteups w.2x20kg DB | Legs Anaerobic | Saturday | test 1RPM in Frontsquat | 20 rounds of "cindy" | |||
40 | Sunday | Stretch | Sunday | test 1RPM in Shoulderpress | 1600m run max. effort |