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WOD


WOD vom 04.07.16

Warmup:

20-20-20-20
Barbell Warmup; focus on OHS

Skill:
Monkey Bar x 5 as fast as possible

Strength:
a1) DB Reverse Lunges 4-6 x 4
a2) Deadlift find 1 RM in 8 Min.

Midline:

b) Leg/knee raises strict on Pullup Bar AMRAP x 4

Conditioning:

18min. AMRAP

600m run
8 OHS 20/15kg
6 strict Pullups/Ringrows

WOD vom 09.05.16

20-20-20

a. DU 200 for time

b. Handstand Hold
4x 1min. Rest 1min.

c. Strict TTB
3-5x 3 Rest 2 min.
+
AMRAP TTB in 2min.

3 RFT
30 Airsquats
20 Pullups
30 Situps
20 Pushups hand release

WOD-Glossar


AMRAP

As Many Reps as Possible,"As many reps/rounds as possible during the specified timeframe or set. This may be written as AMRAP (-x) for a set, indicating to go x reps short of failure for that set."

AMSAP

As Many Seconds as Possible

AS

Air Squats

AxB

Axlebar

B Lunge

Back Rack Barbell Lunge

b/t

Between

Bar MU

Bar Muscle Ups

BB

Barbell

BBJ

Burpee Box Jump

BJ

Box Jump

BJSD

Box Jump Step Down

BS

Back Squat

BTN

Behind The Neck

Burpee MU

Burpee Muscle Up, Complete burpee and jump onto bar to complete muscle up

BWT

Bodyweight

Cals

Calories

CC

Continental Clean

CGBP

Close-Grip Bench Press, Narrower grip bench press

Clean

Any Variation is Acceptable

Climbing

more weight set by set

COVP CU

Chin Over Vertical Plane,Chin must travel over the bar to break the plane created by the pullup bar that is perpendicular to the floor

CTB

Chest To Bar Pull-up,Chest makes contact with the pull-up bar at or below the clavicle on every rep

CTB CU

Chest to Br Chin Up

DB

Dumbbell

DB WL

Dumbbell Walking Lunge

Deficit

Add additional range of motion to the movement

dHSPU

Deficit Handstand Push-up

DL

Deadlift

DU

Double Under,Jump rope passes under the feet twice per pass

EMOM

Every Minute on The Minute,"Perform the work, and rest until the top of the next minute"

FG

Fat Grips, Aids in additional forearm strength while practicing the movements

FLR

Front Leaning Rest,"Plank position at the top of the push-up with scapula retracted, belly contracted towards spine, glutes activate, and chin towards chest."

FR

Front Rack, Resting the bar in the front rack position as opposed to the standard back rack

FRWL

Front Rack Walking Lunge

FS

Front Squat

FW

Farmers Walk, While holding weights in each hand (such as dumbbells or kettlebells) begin to walk to measured distance and return

G2OH

Ground to Overhead, When performing a movement the bar touches the ground then proceeds to travel overhead, repeat

GH Back Ext

Glute Ham Back Extension

GH Sit-up

Glute Ham Sit-up

GHD

Glute-Ham Developer

GHR

Glute Ham Raise

GM

Good Morning

HBBS

High Bar Back Squat,"Barbell rests on top of the traps, as opposed to the Low Bar Back Squat, in which the barbell rests on the rear delts."

Hlt

Halting, Slow and Resistant

HPC

hang power clean

HRPU

Hand Release Push-Up, perform a standard push up but when the chest touches the ground the hands will come off the ground

HSPU

Hand Stand Push-Up,Performed with Feet against the wall. You may use a kip unless otherwise specified.

KB

Kettlebell,

KBS

Kettlebell Swings

KBS, Russian

Swing kettlebell to eye-level (standard)

KG

Kilogram

KTE

Knee to Elbow, Used as a progression for TTB

Man Maker

Man Maker,"With DBs in hands, drop into a push up on the DBs, push into the top of push up position, and perform a 1 arm row per hand where the elbow travels much higher than the back. Then pull legs in and perform a squat clean thruster with DBs to complete one rep."

MB2S

Med Ball to Shoulder

MC

Muscle Clean, Performing a clean with little or no use of the hips or feet, no momentum

Min

Minute

MS

Muscle Snatch, Completing the snatch movement with little to no use of the hips or feet, no momentum

MU

Muscle-up,Muscle-up on rings

NPUB

No Push-up Burpee

NPUBBJ

No Push-Up Burpee Box Jump

OHS

Overhead Squat

PC

Power Clean, Perform the clean as you would but eliminate the squat

Pd

Pood, A kettlebell is measured in poods as opposed to kg or lbs

pHSPU

Paralette Hand Stand Push-up, A simulation for the parallel bars used in gymnastics

PJ

Push Jerk, A progression of the push press where forceful hip drive and a drop under the bar, is used to ‘push’ the bar overhead

PP

Push Press

Press

Strict Vertical Press

Pronated Chin Up

Palms Facing out when performing the chin up

PS

Power Snatch, Perform the snatch as you would but eliminate the squat

Pullup Level 1

Pullups level 1
Current ability: 0 strict pull-ups.
Move to Level 2 pull-up when: 1 strict pull-up relatively easy. You should be confident in your ability to get up every time and able to control yourself on the way down.
Objective: Strengthening for soft tissue structures involved in the pull-up.
Suggested scale during WOD’s: Band pull-ups.

Day 1
Volume Day
3 x 8-12 pullups mit Band.Wenn du 12 pullups schaffst, dann Band mit leichterem Widerstand. Tempo: x130.
Mache 25 ring rows. Wenn du mehr als 10 am Stück machen kannst ,dann mache die Übung schwieriger,z.b. Beine auf Box etc.Aber die Brust soll die Ringe immer berühren. Tempo: x130
Mach 20 pullups am Band zu schnell du kannst am Stück. Erhöhen pro Woche um 3-5 pullups bevor du zu level 2 aufsteigst. Tempo: 1130

Rest Day

Day 2
Assistance Day
5×5 selbst unterstützende (Beine auf Box) pullups. Bewegung nach oben schnell, nach unten kontrolliert 3 sekunden. Mache so wenig Beinunterstützung wie möglich. Tempo: x130
3×8-12 Langhantelbizepscurl Tempo: 1131.

Day 3
Intensity Day
4-6 x 3-5 pull-up mit band..wenn du über 5 pullups bist, dann Übung schwieriger gestalten. Leichteres Band..Tempo: 31×1
3 sets: pullups hangs. Pause 1 min. Hochspringen an der Stange halten so lang wie möglich.Bildet Griffkraft.

Rest Day

Pullup Level 2

Pullups level 2
Current ability: 1 strict pull-up any day of the week.
Move to level 3 pull-up when: 3 women / 5 men strict pull-ups unbroken.
Objectives: Every cycle do more pull-ups than the last. Develop technique for kipping. Become stronger in hollow rock position.
Suggested scale during WOD’s: Jumping pull-ups with 1 second hold at top and a controlled descent.

Day 1
Volume Day
Kipping pull-up Technik trainieren für 5 Minuten
EMOM strict pull-ups for 5 Min. Soviel wie möglich pro Minute. Im nächsten zyklus versuche mehr pullups/min. oder mache 1 minute mehr. Aber nicht über 8 Minuten. Tempo: 1×10
Accumulate 20 hollow rocks .

Day 2
Assistance Day
Kipping pull-up Technik trainieren für 5 Minuten
40 pullups mit leichtem Band am Stück. Tempo: 1130.

Rest Day

Day 3
Volume Day
Tabata kipping pull-ups. 20sec on/10sec.off. x 8 .
Im nächsten Zyklus versuche mehr Pullups.
Langhantelcurl 3×10-12.
In den Pausen Hollow rocks 10-12
20 HollowRocks am Stück

Day 4
Intensity Day
Soviel Strict Pullup in 4 minutes. Füge hinzu :15 sekunden im nächsten Zyklus, bis du bei 6 Minuten bist. Tempo: 1×10.
3×1 pull-up mit 5 Sekunden Abwärtsbewegung. In nächsten Zyklus 1 Pullups mehr. Focus liegt ausschließlich auf der langsamen 5sec. Abwärtsbewegung.Tempo: 1150 .

2 Rest Days


Pullup Level 3

Current ability: 3 women / 5 men strict pull-ups unbroken.
Move to level 4 pull-up when: Men 10 strict and 20 kipping. Women 7 strict and 15 kipping. Able to do a few butterfly pull-ups.
Objectives: Develop stamina for higher rep pull-up sets. Continue with strength development. Become proficient at butterfly pull-ups.

Day 1
Volume Day
EMOM 2-6 strict pull-ups für 6 Min. Bei jedemZyklus mehr Pullups oder 1 Minute hinzufügen. Aber nicht über 8 Minuten. Tempo: x011.
20 kipping/butterfly pull-ups so schnell wie möglich. Erhöhe um 2 pro Woche aber nicht über 30. Wenn 30 erreicht, dann versuche schneller zu sein.

Day 2
Volume Day
3 Sätze kipping pullups. Maximals Zahl in einem Satz ohne Absetzen. 3 min. Pause zw. Sätzen-
Butterfly pullups Technik Training.

Rest Day

Day 3
Assistance Day
3×3 strict pullups mit gewicht. Pause 3 minutes Pro Zyklus um 1-2 kg erhöhen.Tempo: x011
Butterfly pullups Technik Training.

Day 4
Intensity Day
3 minutes Pulls training mit maximaler Distanz.Ziel ist das die Stange die Brust oder sogar den Bauch berührt.Vorbereitung für Muscle ups..
Maximale Pullups in 5 minuten. Mache strategische Sätze. Nicht im ersten Satz gleich bis zur Erschöpfung. Teile gleichmäßig ein und kurze Pausen.

2 Rest Days

RC

Rope Climb

RDL

Romanian Deadlift, Unlike the typical deadlift which begins at the floor, this lift begins higher around the knee area

RFESS

Rear Foot Elevated Split Squat AKA Bulgarian Split Squat, With one foot extended behind you and elevated on to a bench or platform, perform a lunge type motion, weight can be added

RFT

Rounds For Time, How many rounds of the prescribed exercises can you complete within the allotted time

RPM

Revolutions per Minute

RTW

Round The World, Comparative to Z1

S2S

Stone to Shoulder

SA DB Press

Single Arm Dumbbell Press

SA OH DB Carry

Single Arm Overhead Dumbbell Carry

SC

Squat Clean

SC Thrusters

Squat Clean Thrusters

SDL

Sumo Deadlift, A variation of the deadlift performed in sumo stance

sec

Seconds

Seg

Segmented

SJ

Split Jerk

Snatch

Any variation is acceptable

SS

Squat Snatch

STO or S2O

Shoulder to Overhead,Bring the bar from the shoulders to the locked-out position overhead in whatever method you choose.

Supinated Chin Up

Palms facing upward while performing this movement

TC

Tall Clean, Performing the clean at the highest pull, pulling from above the knees at the hips into a full clean

Tempo

Tempo ist das Einteilen einer Übung in Bewegungsabschnitte.
z.b. Bankdrücken Tempo 31x0
3= 3 sec. negative oder nachlassende Bewegung
1= 1 sec. Umkehrpunkt, also beim Bankdrücken unten.
X= explosive drückende Bewegung nach oben
0= 0sec. Umkehrpunkt oben,also sofort wieder in die nachlassende negative Bewegung übergehend.

Warum wird eine nachlassende, negative Bewegung oft langsamer ausgeführt ?
Der Grund hierfür liegt darin, daß hier der Muskel weniger Muskelfasern benutzen kann, und somit der Belastung für die einzelnen Muskelfasern proportional steigt. Das Resultat ist eine optimierte Steigerung der Kraft.

TGU

Turkish Get Up

TnG

Touch and Go,No pause between or during reps

TS

Tall Snatch, Performing the snatch at the highest pull, pulling from above the knees at the hips into a full snatch

TTB or T2B

Toes to Bar

UB

Unbroken,"Completed in a single set. Depending on the movement, there may be pause between reps in an appropriate resting position, for example, front rack position or hanging from the bar."

VC

Versa Climber

W

Watts

WB

Wall Ball

WC

Waiters Carry , With weight in hand, clean the weight up to the shoulder, press weight up with palms facing the ceiling and begin to walk with weight held overhead

WCU

Weighted Chin-Up, Strict Chin-Up with added weight, score is bodyweight plus added weight

WG

Wide Grip

WL

Walking Lunge

wtd

Weighted

WW

Wall Walk

YW

Yoke Walk

Z1

Aerobic conditioning work at an easy pace. Roughly estimated at 65% effort.