20RM Back Squat

10 Rounds: (Time CAP: 14min.)
8 SDHP 42,5/30kg
8 Cleans
8 Push-Press

19:00-20:00
Siehe oben.

-DIENSTAG-
17:30-18:30

Power Clean and Jerk
1 rep EMOM x 10min.
* Start at 50-60% and build up to a max effort.

Every 4min. x 5 Rounds:
15/12 Cal Bike/Ski
15/12 Cal Row
10 Burpees
10 Clean and Jerks (42,5/30kg) – wer gestern da war, macht Power Snatches.

18:30-19:30
Siehe oben.

-MITTWOCH-
18:30-19:30

20min. AMRAP:
15 Bench Press 60/35kg
15 Pull-Ups
15 H.R. Push-Ups
400m Run

Ein bisschen mehr als Fun-Workout zu betrachten! Arbeitet in Gruppen und holt euch den Pump!

Accessory Work (im Kurs)
DB bent over row (3-4 sets of 10 on ea. arm)

19:30-20:30
Siehe oben!

-DONNERSTAG-
10:00-11:00
15min. to do…
3 Squat Snatches @50%
3 Squat Snatches @55%
3 Squat Snatches @60%
3 Squat Snatches @65%
3 Squat Snatches @70%
…. Keep adding 5% until the time is up.

EMOM x 12min. (both in the same min.)
10 Wall Balls 9/6kg
10 Russian KB Swings 32/24kg

20:00-21:00 Weightlifting

-FREITAG-
18:30-19:30

Power Clean
Every 3min. x 5 Rounds:
250m Row
1 Power Clean (Climbing)
*trying to hit a max on the last round.

Every 3min. x 5 Rounds:
20 TTB
Max Front Squats in remaining time 60/42,5kg

*Rest 5min. Between Section 1 and 2.

*Accessory Work: 50 HSPU’s (Strict if you can) (nach dem Kurs, optional)

-SAMSTAG-
11:00-12:30

In Teams of 2:

35min. running clock…
2 Rounds:
50 Cal Row
50 Pull-Ups

immediately into:
2 Rounds:
50 Wall Balls 9/6kg
50 Alt. DB Snatch 22,5/15kg

immediately into:
2 Rounds:
50 Burpees
50 Single Arm DB OH Lunges 22,5/15kg

immediately into:

Max. Meter Burpee Broad Jumps (Hands replace feet)

-SONNTAG-

11:00-12:00

Skill: Handstand Walk Progression (15 Min)

1 Clean and Jerk 50/35kg
1 Round of “cindy”
2 Clean and Jerks
1 Round of “cindy”
3 Clean and Jerks
1 Round of “cindy”
… until you reach 10 Clean and Jerks

Cap:
17 Min.