-MONTAG-

18:00-19:00 

Back Squat 20RM – you know the deal! <3

5 Rounds for Time:

10 Deadlifts (90/70kg)

20 Wall-Balls (9/6kg)

Cap: 12 Mins

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

Snatch:

3 reps EMOM x 10min.

*sollte nicht super schwer, aber auch nicht zu leicht sein!

*gern TnG

*bitte mit Hookgrip!

*Stange nah am Körper!

Met-Con:

18-15-12-9-6

Overhead Squats 42,5/30kg

Hang Power Cleans (same weight)

Cap: 12 Mins.

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

As Many Rounds As Possible In 25min.

20/15 Cal Assault Bike

10 DB Bench Press 22,5/15kg —> Alternate with Ring Push-Ups

50 Double Unders

15 Pull-Ups

*Rest 90sec. After Each Round

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

5min. of:

30sec. of Front Squats

30sec. of Rest

immediately into;

5min. of:

30sec. of Hip Thrusts

30sec. of Rest

—> die Hälfte fängt mit den Hip Thrusts an, die andere Gruppe mit den FS. Gewichte ca. 60/40 (schwer), 50/35 (moderat), 40/30 (leicht)

15min. to get as far as possible…

15 Cal Row

15 Wall Balls 9/6kg

15 Russian KB Swings 24/16kg

… 14 reps… 13 reps…

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

20min. running clock…

Run 400m

10 Power Clean and Jerks at 50%

Run 400m

8 Power Clean and Jerks at 60%

Run 400m

6 Power Clean and Jerks at 70%

Run 400m

4 Power Clean and Jerks at 80%

Run 400m

2 Power Clean and Jerks at 90%

Run 400m

Remaining time: New 1RM

—> Prozente sollten ungefähr geschätzt werden

—> sollte bereits bei der 6er Runde fordernd sein!

Optional nach dem Kus:

3 Sets:

10 Turkish Sit-Ups/Seite

15 Weighted Sit-Ups

20 DB Russian Twists

-SAMSTAG-

11:00-12:30 

(Teams of 2)

35min. to finish…

3 Rounds:

30 Toes to Bar

30 Deadlifts 60/40kg

30 Lateral Burpees Over The Bar

90/60 Cal Row

2 Rounds:

30 Toes to Bar

30 Deadlifts 80/60kg

30 Lateral Burpees Over The Bar

90/60 Cal Row

1 Round:

30 Toes to Bar

30 Deadlifts 100/70kg

30 Lateral Burpees Over The Bar

-SONNTAG-

11:00-12:00

Teams of Two: 30min.. AMRAP:

1 Mile Run (160m intervals)

2k Row (200m intervals)

3 Mile Assault Bike (Viertel-Meile = 400m)

100 Thrusters (42,5/30kg)

100 x (your choice)

Ihr habt die Wahl:

1.) American KB Swings

2.) HSPU’s

3.) Pull-Ups

4.) Toes To Bar

—> gleiches Movement im Team

 

KW 15

-MONTAG-

18:00-19:00 

With a running clock:

…at the 0:00

AMRAP 7:

15 Cal Assault Bike

10 Pull-Ups

…at the 10:00

AMRAP 7:

160m Run

15 Push Press 40/30kg

…at the 20:00

AMRAP 7:

15 American KB Swings 24/16kg

10 Cal Assault Bike

…at the 30:00

AMRAP 7:

160m Run

15 SDHP’s

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

Front Squat

5 Heavy Reps (climbing each set)

immediately into;

5 Heavy Hip Thrusts (climbing each set)

*Rest 90sec. Between Sets

12min. AMRAP:

8 Front Rack Lunges 40/30kg

10 Wall Balls 9/6kg

12/8 Cal Row

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

EMOM x 5min.

3 Hang Power Snatch

EMOM x 5min.

2 Hang Power Snatch

immediately into;

EMOM x 5min.

3 Hang Power Cleans

EMOM x 5min.

2 Hang Power Cleans

19:30-20:30

Siehe oben!

Finisher:

AMRAP7

1-2-3-4-…. Burpees

20 DU after each set

-DONNERSTAG-

10:00-11:00 

1 Round: (0-5min.)

Run 400m

Row 400m

(5-10min.)

AMRAP:

10 Deadlifts 90/65kg

15 HR Push-Ups

1 Round: (10-15min.)

Run 400m

Row 400m

(15-20min.)

AMRAP:

10 Deadlifts 90/65kg

15 HR Push-Ups

1 Round: (20-25min.)

Run 400m

Row 400m

(25-30min.)

AMRAP:

10 Deadlifts 90/65kg

15 HR Push-Ups

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

16min. EMOM:

Odd: 5 Push Jerks (Climbing)

Even: Pulling of choice

Pulling options:

1.) 40sec. of strict pull-ups

2.) 2 rope climbs

3.) 5 Muscle Ups

4.) 5 Weighted Pull-Ups

For Time:

40-30-20-10

Front Squats 35/25kg

10 American KB Swings 24/16kg

40-30-20-10

Push Press 35/25kg

10 American KB Swings 24/16kg

Läuft so: 40 Front Squats, 10 KBs, 40 Push-Press, 10 KBs, 30, 10, 30, 10, …

Cap: 18 Mins

-SAMSTAG-

11:00-12:30 

TEAMS OF 2.

Max Rounds in 35min…

40 Cal Row

30 Cal Assault Bike

20 Toes-To-Bar

10 Power Cleans 70/50kg

–Rest 1min. After Each Round —

*Ladies: 30cal row und 20cal bike

-SONNTAG-

11:00-12:00

AMRAP5:

5 C2B Pull-Ups

5 Burpee Box Jumps 60/50cm

• Rest 1 Min - 

Repeat for 3 Rounds!

Finisher: 

3Giant Sets:

DB Floor Press to failure (20/12,5kg or more)

immediately into;

75 Double Unders 

immediately into;

40sec. of Max DB Bent Over Rows (right arm)

20sec. Rest

40sec. of Max DB Bent Over Rows (left arm)

Rest 2min.

KW14

-MONTAG-
18:00-19:00