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.