KW 26

-MONTAG-

18:00-19:00 

Front Squat (Week 4 of 4)

Recovery Week.

After a Few Warm-Ups sets:

40% x 5

50% x 5

60% x 5

*5 second eccentric bei jeder Rep – ein Partner zählt!

3 Rounds:

1min. of Max Front Rack Lunges 42,5/30kg

1min. Rest

1min. of Wall Balls 9/6kg

1min. Rest

1min. of Max Cal Assault Bike

1min. Rest

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

Every 5min. x 6 rounds:

3 Power Cleans (Climbing)

3 Bench Press (Climbing)

500m Row (90%+ effort)

+ optional nach dem Kurs:

For Time and Quality:

10-9-8-7-6-5-4-3-2-1

Strict Pull-Ups

Strict HSPUs

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

For Time:

1,200 meter Run

63 American KB Swings (24/16kg)

36 Push Jerks 60/40kg

800 meters Run

42 American KB Swings 

24 Push Jerks 

400 meters Run

21 American KB Swings 

12 Push Jerks 

Time Cap: 35 minutes

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

35min. Running Clock:

10 Alt. Back Rack Lunges (Heavy As Possible)

immediately into;

10 Single Leg Deadlifts (Heavy As Possible) (5 rechts, 5 links)

immediately into;

15/12 Cal Assault Bike Sprint

Rest 90sec.

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

Every 3min. x 10 rounds:

4 Hang Power Snatch (Climbing)

10 Toes-To-Bar

50 Double Unders

*4 Hang Snatch Runden 1-2

*3 Hang Snatch Runden 3-5

*2 Hang Snatch Runden 6-8

*1 Hang Snatch Runden 8-10

Optional:

3 Sets:

1min. of lateral Db raises

Immediately into;

1min. of front Db Raises

1min. of rest

-SAMSTAG-

11:00-12:30 

Skill: Ring Muscle Up + Core

3 Rounds For Max Reps:

1min. of Max Cal Row

1min. of Max DB Thrusters 22,5/15kg

1min. of Max Cal Assault Bike

1min. of Max Devil Press 

1min. Rest

—> Teams of Two, nur eine Person arbeitet.

-SONNTAG-

11:00-12:00

(0-10 min amrap) (solo)

5 pull-ups

10 push ups

15 air squats

(12-20 min)

Run 1 min (160m intervals) with partner

(20-30 min amrap) (solo)

5 burpees

10 DB push press (5/5 – 22,5/15kg

15 Kettlebell Swings – Russian (32/24)

(32-40 min)

Run 1 mile (160m interval) with partner

 

-MONTAG-

18:00-19:00 

Front Squat (Week 3 of 4)

Few Warm-Ups sets

then;

75% x 5

85% x 3

Shoot for new 1RM (max. 2 Versuche)

*SUPERSET 1min. Of weighted planks 20/10kg

AMRAP15:

8 Cal Assault Bike / 10 Cal Row

8 TTB

10 Alt. DB Lunges 22,5/15kg

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

30min. Running Clock…

5 Push Jerks (Climbing weight, unbroken)

10 Chin-ups (strict, wenn möglich)

50 Double Unders

Rest 60sec. 

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

Front Rack Barbell Step Up (3 x 10 Reps per Leg, rest :90 between legs)

Supersetted with:

Max. Reps Bench Dips

10 min to finish…

75 KB Squat Cleans 24/16kg

*5 burpees every min on the min

**start with burpees

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

Snatch:

Work up to a heavy complex:

2 Hang High Pulls

2 Hang Power Snatch

2 Snatch Pulls from the floor

2 Power Snatch from the floor

10 Min AMRAP:

10 TTB

5 Devils Press (20/12,15kg)

10 Wall Balls 9/6kg

3 Devils Press

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

28min. EMOM:

Min. 1) 3 Back Squats (Heavy as possible)

Min. 2) Pulling of Choice

Min. 3) 15/12 Cal Machine

Min. 4) 15 American KB Swings 32/24kg

Pulling: (Choose one)

1.) 15 Pull-Ups

2.) 5 Weighted Pull-Ups

3.) 3-5 Unbroken Muscle Ups

4.) 2 Rope Climbs or 1 Legless with no jump

-SAMSTAG-

11:00-12:30 

35min. running clock… – Team of 2

2 Rounds:

Row 1000m (250m intervals)

50 Push Jerks 60/40kg

30 Burpees

immediately into;

AMRAP in remaining time…

Row 1000m (250m intervals)

50 Deadlifts 100/70kg

30 HSPU’s

-SONNTAG-

11:00-12:00

35min. to Finish…

40 SDHP’s 42,5/30kg

400m Run

40 Push Press

400m Run

40 Front Squat 

400m Run

40 Hand Release Push-Ups

400m Run

40 Pull-Ups

400m Run

40 Thrusters 

400m Run

KW 24

-DIENSTAG-

17:30-18:30