-MONTAG-
18:00-19:00
Back Squat (4/4)
Recovery Week
40% x 3
50% x 3
50% x 5
60% x 5
+ 20 Jumping Lunges nach jedem Satz.
15min. AMRAP:
8 Toes-To-Bar
10 DB Hang Clean and Jerks 50/35
14/12 Cal Row
19:00-20:00 Siehe oben.
-DIENSTAG-
17:30-18:30
AMRAP in 15 minutes
5 Power Snatches 30/25kg
50 Double Unders
Round 2: 40/30kg
Round 3: 50/35kg
Round 4: 60/40kg
and so on… + 10/5kg
—> If you cannot snatch the weight, start power cleaning it!
18:30-19:30
Siehe oben.
-MITTWOCH-
18:30-19:30
For Time:
Run 800m
15 Rounds
5 Wall Balls 9/6kg
3 Burpees
1 Deadlift 125/100kg
Run 800m
15 Rounds:
5 Wall Balls
3 Burpees
1 Deadlift
—> Deadlifts schwer, aber schön!
19:30-20:30
Siehe oben!
-DONNERSTAG-
10:00-11:00
20min. EMOM:
Odd: 5 Jerks (climbing)
Even: 10 Pull-Ups
Teams of 2:
10min. to complete MAX Calories on the Assault Bike.
20:00-21:00 Weightlifting
-FREITAG-
18:30-19:30
Front Squat (5 x 3)
5 sets:
Building up to a 3 rep max
SUPERSET with;
20 Russian Twists – heavy!
Left + Right = 1 rep.
AMRAP12:
6 Front Rack Reverse Lunges 40/30kg
9 Front Squats
12 American Swings 24/16kg
-SAMSTAG-
11:00-12:30
Open Workout 19.2
-SONNTAG-
11:00-12:30
Open Workout 19.2