KW 16

-MONTAG-
18:00-19:00
 
Split Jerk
Heavy Set of 3 (15 Mins)
 
Met-Con:
14min. AMRAP of:
6 Push Jerks 60/40kg
7 Burpee Pull-Ups (Scaled: Burpee + Jumping PU)
10 American KB Swings 32/24kg
160m Run
 
Optional nach dem Kurs:
 
3×12-15 Lateral Delt Raises (Seitheben)
 
19:00-20:00
Siehe oben.
 
-DIENSTAG-
17:30-18:30
 
20 RM Back Squat (15 Mins)
 
15 Min AMRAP:
500m Row
12 TTB
400m Run
12 TTTB
 
18:30-19:30
Siehe oben.
 
-MITTWOCH-
18:30-19:30
 
(0-5min.)
Row 1000m
 
(5-15min.)
10min. to establish:
3 Rep Max Hang Power Clean
 
(15-20min.)
Run 800m
 
(20-30min.)
10min. to establish:
3 Rep Max Deadlift
 
19:30-20:30
Siehe oben!
 
-DONNERSTAG-
10:00-11:00
 
10 Rounds of:
10/7 Cal Assault Bike
10 Cal Row (Switch with AAB)
10 Push-Ups
10 Wall Balls 9/6kg
 
Optional nach dem Kurs:
Pick one:
1.) 100 Russian Twists 20/12,5kg DB
2.) 3 Rounds:
1min. of DB Hammer Curls
1min. of DB Skull Crushers
1min. Rest
3.) 400m Farmer Carry mit 24/16kg
 
20:00-21:00 Weightlifting
 
-FREITAG-
18:30-19:30
 
Entfällt! Hier ein Vorschlag:
 
12min. EMOM:
Odd Min.) 6-10 Toes-To-Bar (es werden Rx insgesamt 120!)
Even Min.) 2 Power Snatch (climbing)
 
immediately into;
 
12min. EMOM:
Odd Min.) 6-10 Toes-To-Bar
Even Min.) 2 Thrusters (climbing)
 
Rest 3min. before AMRAP (Below)
 
AMRAP5:
1 Wall-Climb, 10 American KB Swings (24/16kg)
2 Wall-Climbs, 10 KBS
3 Wall-Climbs, 10 KBS
 
-SAMSTAG-
11:00-12:30
 
Skill: Kipping Pull-Up
 
Met-Con: (Team of Two)
40min. to get as far as possible…
Run 1 Mile (160m intervals)
100 Pull-Ups
200 Push-Ups
300 Air Squats
Run 1 Mile (160m intervals)
300 Sit-Ups
200 Double Unders
100 Pull-Ups
Run 1 Mile (160m intervals)
 
-SONNTAG-
11:00-12:00 ENTFÄLLT!
 
Auch hier ein Vorschlag: <3
 
Strength:
 
Good Morning 3x 8-10 Tempo 3111
+ 3x 15-20 GHD-Sit-Ups
 
5min. EMOM:
12/9 Cal Row
 
Immediately into;
5min. EMOM:
8 Burpee DB Deadlifts 22,5/15kg
 
Immediately into;
5min. EMOM:
40sec. Plank
 
x1 oder wer mutig ist x2 Runden!