-MONTAG-
18:00-19:00
28min. EMOM:
Min. 1) 5 Push Press (climbing)
Min. 2) 12 Toes-To-Bar
Min. 3) 12/9 Cal Assault Bike
Min. 4) Rest
Optional Extra Credit:
100 DB Russian Twist 22,5/15kg —> Tabata Style til you are done
19:00-20:00
Siehe oben.
-DIENSTAG-
17:30-18:30
Rear Foot Elevated Back Squat (8 reps per leg)
into:
Rear Foot Elevated Single Leg Deadlift (8 reps per leg)
Rest 90s
x4-5 (Cap 20)
AMRAP12
8 Wall Balls (8/6kg)
8 American Swings 32/24kg
30 Double Unders
—> Add 2 reps on WBs and KBs each round
—> 10, 10, 30 – 12, 12, 30, etc.
18:30-19:30
Siehe oben.
-MITTWOCH-
18:30-19:30
EMOM x 16min.
Odd: 5 Hang Power Snatch (Climbing)
Even: 15/12 Cal Row (Every other round do 12 Pull-Ups)
EMOM x 16min.
Odd: 5 Hang Power Cleans (Climbing)
Even: 14/10 Cal Bike (Every other round do 12 Pull-Ups)
Rx+: 10-12 C2B Pull-Ups or 3-5 Ring MU
19:30-20:30
Siehe oben!
-DONNERSTAG-
10:00-11:00
30min. Running Clock…
10 Close Grip Bench Press 60/35kg —> oder mehr!
20 Wall Balls 9/6kg
400m Run
*Rest 1min. After Each Round
Optional:
3 Rounds:
1min. of DB Hammer Curls
1min. of DB Skull Crushers
1min. REST
20:00-21:00 Weightlifting
-FREITAG-
18:30-19:30
4min. AMRAP:
8 Push Press 42,5/30kg
8 SDHPs
4min. AMRAP:
Max Cals on the Assault Bike
4min. AMRAP:
American KB Swings 32/24kg
4min. AMRAP:
Max Cals on the Rower
4min. AMRAP:
8 Push Press
8 SDHPs
4min. AMRAP:
Max Double Unders
**2min. Rest After Each Section **
Optional:
Optional Extra Credit:
3-4 Sets:
10-15 Lateral DB Raises
immediately into;
10-15 Front DB Raises
immediately into;
10-15 Bent Over DB Raises
Rest 1min.
-SAMSTAG-
11:00-12:30
10min. AMRAP
5 Rounds:
10 Snatches 50/35kg
30 Toes-To-Bar
10min. AMRAP
5 Rounds:
10 Power Cleans 60/42,5kg
30 Pull-Ups
10min. AMRAP
5 Rounds:
10 Deadlifts 100/70kg
30 HSPUs
—> 3 Min Rest between Workouts!
—> One person works at a time
-SONNTAG-
11:00-12:00
“Sexy”
16min. EMOM: “Arms”
Min. 1) 12/9 Cal Ski
Min. 2) Max DB Skull Crushers
Min. 3) 12/9 Cal Row
Min. 4) Max Ring Rows
Rest 3min.
16min. EMOM: “Legs”
Min. 5) 12/9 Cal Assault Bike
Min. 6) Max Close Stance KB Front Squats 32/24kg
Min. 7) 12/9 Cal Assault Bike
Min. 8) Max DB Deadlifts 22,5/15kg/Hand