09/11/2021
URVIECH TRAINING

STRENGTH/OLYMPIC WEIGHTLIFTING

5 sets:
3 Power Cleans& 1 Push Jerk

Build up to a solid weight

WOD

On the 0:00
3 rounds:
250 m ROW or 200 m Ski or 500 m Bike ERG
25 Wall Ball Shots (9/6)

On the 9:00
3 rounds:
250 m ROW or 200 m Ski or 500 m Bike ERG
15 Burpees

Aim : sub 7:30 min at each Wod

10/11/2021
URVIECH TRAINING

GYMNASTIC STRENGTH

STRICT PULL UPS
Based on your test – if you haven´t done it yet-Give it a try 😉
5 -9 : 5-4-3-3-2
10-14:9-9-8-7-6
15-19:12-12-10-8-6
20:18-16-14-10-6

WOD
4 rounds
AMRAP 4
30/21 Cal Row/Bike ERG or 21/17 SKI/ECHO Bike
21 (American) Kettlebell Swings (24/16)
Max Distance Handstand Walk or Handstand Walk Practice or HS Skills

4 Minutes Rest Between Rounds

11/11/2021

URVIECH TRAINING

GYMNASTIC STRENGTH
STRICT Handstand Push ups
Based on your test   – if you haven´t done it yet-Give it a try 😉
5-9 :     5-4-3-3-2
10-14:   9-9-8-7-6
15-19:   12-12-10-8-6
20+:     18-16-14-10-6

WOD

AMRAP 10:
1 Push Press (40/30)
1 Burpee Box Jump
2 Push Presses
2 Burpee Box Jumps
3 Push Presses
3 Burpee Box Jumps
…….

Don´t drop the Barbell!

AIM : 8-12 Rounds

12/11/2021

URVIECH WOD

Strength:

STRICT RING DIPS
5-9: 5-4-3-3-2
10-14: 9-9-8-7-6
15-19: 12-12-10-8-6
20+: 18-16-14-10-6

WOD
Buy In: 50/35 Cal ECHO Bike/SKI or 60/45 Cal BikeERG/Row

3rounds:
15 Deadlifts (70/50)
30 Double Unders or 60 Single Unders
15 (Kipping) HSPU  or Box HSPU or Double Dumbbell seated Presses
30 Double Unders or 60 Single Unders

Buy out:50/35 Cal ECHO Bike/SKI or 60/45 Cal BikeERG/Row

Timecap : 25-30 Minutes

13/11/2021

FUNDAY mit dem MARATHON MANN JARO