28/09/2021
URVIECH TRAINING 

SKILL/STRENGTH
 take a 10.minute time window to work on your Handstand skills

f.e.: free Handstand Hold / HS walk with a partner

WOD:
for time:
30/24 Cal ECHO Bike/Ski or 40/30 Cal Bike ERG/Row
120 Double Unders /240 Single Unders
30/24 Cal ECHO Bike/Ski or 40/30 Cal Bike ERG/Row

OTM (starting @ 0:00)
7 Deadlifts (60/40)

Timecap 15 min

Corefinisher by Coach Jaro ?

29/09/2021
URVIECH TRAINING

STRENGTH
OTMx 10
2 Paused Frontdsquats (2 sec pause@bottom)

build up to a moderate weight

WOD

AMRAP 4
21/15 Cal Row/Bike ERG
21 T2B or Hanging high knee raises
21 Frontsquats (40/30)

Rest 4 Min

AMRAP 4
15/12 Cal Row/Bike ERG
15 T2B or Hanging High Knee raises
15 Frontsquats (50/35)

Rest 4 Min

AMRAP 4
9/6 Cal Row/Bike ERG
9 Toes to bar or Hanging High Knee raises
9 Frontsquats (60/40)

30/10/2021

URVIECH TRAINING

WOD:
for time:
10/8 Cal ECHO Bike/Ski (12/10 Cal Row/Bike ERG) 21 Snatches (30/25)

10/8 Cal ECHO Bike/Ski (12/10 Cal Row/Bike ERG) 18 Snatches (30/25)

10/8 Cal ECHO Bike/Ski (12/10 Cal Row/Bike ERG) 15 Snatches (30/25)

10/8 Cal ECHO Bike/Ski (12/10 Cal Row/Bike ERG) 12 Snatches (30/25)

10/8 Cal ECHO Bike/Ski (12/10 Cal Row/Bike ERG) 9 Snatches (30/25)

10/8 Cal ECHO Bike/Ski (12/10 Cal Row/Bike ERG) 6 Snatches (30/25)

10/8 Cal ECHO Bike/Ski (12/10 Cal Row/Bike ERG) 3Snatches (30/25)

Timecap 20

STAMINA
3 Sets: 30/24 Cal Row/Bike ERG or 24/18 Cal ECHO Bike/Ski
Rest :30s between

2 min rest

3 Sets: 25/20 Cal Row/Bike ERG or 20/16 Cal ECHO Bike/Ski
Rest :30s between

01/10/2021

URVIECH WOD

Weightlifiting:

OTMx8
1 CLUSTER (Squat Clean+Thruster)

whats your final weight?

WOD

for time:
10 Rounds
250 m Row /200 m Ski / 500 m Bike ERG
2 Muscle ups (or 4 C2B)
3 Cluster (60/40)
4 HSPU (or Hspu from the box)
5 KB Swings (32/24)

02/10/2021

FUNDAY mit dem Allrounder Jaro

BE PREPARED FOR THE UNKNOWN