-MONTAG-
18:00-19:00
Back Squat 20RM – you know the deal! <3
5 Rounds for Time:
10 Deadlifts (90/70kg)
20 Wall-Balls (9/6kg)
Cap: 12 Mins
19:00-20:00
Siehe oben.
-DIENSTAG-
17:30-18:30
Snatch:
3 reps EMOM x 10min.
*sollte nicht super schwer, aber auch nicht zu leicht sein!
*gern TnG
*bitte mit Hookgrip!
*Stange nah am Körper!
Met-Con:
18-15-12-9-6
Overhead Squats 42,5/30kg
Hang Power Cleans (same weight)
Cap: 12 Mins.
18:30-19:30
Siehe oben.
-MITTWOCH-
18:30-19:30
As Many Rounds As Possible In 25min.
20/15 Cal Assault Bike
10 DB Bench Press 22,5/15kg —> Alternate with Ring Push-Ups
50 Double Unders
15 Pull-Ups
*Rest 90sec. After Each Round
19:30-20:30
Siehe oben!
-DONNERSTAG-
10:00-11:00
5min. of:
30sec. of Front Squats
30sec. of Rest
immediately into;
5min. of:
30sec. of Hip Thrusts
30sec. of Rest
—> die Hälfte fängt mit den Hip Thrusts an, die andere Gruppe mit den FS. Gewichte ca. 60/40 (schwer), 50/35 (moderat), 40/30 (leicht)
15min. to get as far as possible…
15 Cal Row
15 Wall Balls 9/6kg
15 Russian KB Swings 24/16kg
… 14 reps… 13 reps…
20:00-21:00 Weightlifting
-FREITAG-
18:30-19:30
20min. running clock…
Run 400m
10 Power Clean and Jerks at 50%
Run 400m
8 Power Clean and Jerks at 60%
Run 400m
6 Power Clean and Jerks at 70%
Run 400m
4 Power Clean and Jerks at 80%
Run 400m
2 Power Clean and Jerks at 90%
Run 400m
Remaining time: New 1RM
—> Prozente sollten ungefähr geschätzt werden
—> sollte bereits bei der 6er Runde fordernd sein!
Optional nach dem Kus:
3 Sets:
10 Turkish Sit-Ups/Seite
15 Weighted Sit-Ups
20 DB Russian Twists
-SAMSTAG-
11:00-12:30
(Teams of 2)
35min. to finish…
3 Rounds:
30 Toes to Bar
30 Deadlifts 60/40kg
30 Lateral Burpees Over The Bar
90/60 Cal Row
2 Rounds:
30 Toes to Bar
30 Deadlifts 80/60kg
30 Lateral Burpees Over The Bar
90/60 Cal Row
1 Round:
30 Toes to Bar
30 Deadlifts 100/70kg
30 Lateral Burpees Over The Bar
-SONNTAG-
11:00-12:00
Teams of Two: 30min.. AMRAP:
1 Mile Run (160m intervals)
2k Row (200m intervals)
3 Mile Assault Bike (Viertel-Meile = 400m)
100 Thrusters (42,5/30kg)
100 x (your choice)
Ihr habt die Wahl:
1.) American KB Swings
2.) HSPU’s
3.) Pull-Ups
4.) Toes To Bar
—> gleiches Movement im Team