KW 26

-Montag: 18:00 – 19:00 Uhr-

Back squat 5×4, Tempo 31X1, 2min rest (heavier than last week)

5 rounds for time:

90 sec jump rope

50- 40- 30- 20- 10 reps of:

Lunges

Push ups

Sit ups

 

 

 

-Freitag: 17:30 – 18:30 Uhr-

Romanian deadlift 4×5, Tempo 3111

(climbing weights, heavier than last week)

 

EMOM 14

Odd: 8-10 Thrusters (42,5/ 30 kg)

Even: 20 Russian Kettlebell swings (24/ 16 kg)

 

 

 

Sonntag 11:00 – 12:00 Uhr:

EMOM 36

1 min: 15/ 12 cal cardio

2 min: 10 alt. single DB box step ups (22,5/15 kg)

3 min: 15 wall balls (9/ 6 kg)

4 min: 10 alt. single arm devils press (22,5/ 15kg)

5 min: 15 russian twists with wall ball

6 min: rest

KW 25

-Montag: 18:00 – 19:00-

Back squat 5×5, Tempo 31X1; 2min Rest

AMRAP 20

8/6 cal bike/ski

10 wall balls (9/6 kg)

8 DB snatches

6 push ups

4 box jumps

2 wall walks

 

-Freitag: 17:30 – 18:30-

Romanian deadlift 4×6, Tempo 3111 (climbing weights)

 

Every 5 min x 5 rounds:

500m row

5 squat cleans

5 TTB

 

-Sonntag: 11:00 – 12:00-

8 rounds for time (with a partner)

Partner A:

18/15 cal ski erg

12 single arm devil press (22,5/15 kg)

6 box jumps

Partner B:

Max distance row

Switch after each round.

 

CORE:

3 rounds for quality:

15 DB sit- ups (15/12,5 kg)

20 DB russian twists

10 right side plank with hip raises

10 left side plank with hip raises

10 v- ups