KW20

-MONTAG-

18:00-19:00 

Skill: Clean and Jerk

15min. AMRAP:

7 Cal Assault Bike

3 Power Cleans 60/40kg

7 Wall Balls 9/6kg

3 Jerks 

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

Every 2min. x 10 Rounds:

10 Pull-Ups

Max Hang Power Snatch

Round 1 and 2: 50% effort (4-5 reps)

Round 3 and 4: 60% effort (3-4 reps)

Round 5 and 6: 70% effort (2-3 reps)

Round 7 and 8: 80% effort (1-2 reps)

Round 9 and 10: 90% effort (1-2 reps)

4 Rounds:

Min. 1) Max American KB Swings 24/16kg

Min. 2) Max Burpee Box Jumps 60/40kg

Min. 3) Rest

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

EMOM x 4min.

12/9 Cal Row

EMOM x 4min.

8 Deadlifts 100/70kg

EMOM x 4min.

12/9 Cal Row

EMOM x 4min.

10 Push-Ups

Rest 4min.

EMOM x 4min.

60 Double Unders

EMOM x 4min.

5 Deadlifts (125/90kg)

EMOM x 4min.

60 Double Unders

EMOM x 4min.

5 Bench Press 80/40kg

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

For Time: (Time CAP: 35min.)

5 Rounds:

10 Push Press 60/40kg

10 Toes-To-Bar

immediately into;

Run 1 Mile

5 Rounds:

10 Push Press 

10 Toes-To-Bar

immediately into;

Row 2k

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

Back Rack Lunge:

10 Mins of Movement (10 Reps, alternating, steigendes Gewicht nach 10 erfolgreichen Wdh.)

15min. AMRAP:

10 Cal Assault Bike

10 Medball Cleans 9/6kg

2 Squat Cleans at 50% of 1RM

—> + 5% every Round

—> ODER: 5 Reps mit festem Gewicht, z.B. 60/40kg

-SAMSTAG-

11:00-12:30 

Partners of 2 (only 1 works at a time)

5 Rounds: (0-10min.)

20 Alt. DB Snatches 22,5/15kg

30 Pull-Ups

10-18min. 

Pick 1:

1 mile run (in 160m intervals)

2000m Row (in 200m intervals)

20-30min. (10min. AMRAP)

Alternating each round:

10 Deadlifts 100/70kg

10 Lateral Burpees

—> Sprint!

-SONNTAG-

11:00-12:00

Every 7min. x 5 Rounds:

500m Row

60 Double Unders

30 Overhead Squats 20/15kg

20 Pull-Ups OR TTB——##