-MONTAG-

18:00-19:00 

15min. EMOM:

3 Power Cleans

3 Front Squats

3 Push Jerks

—> Same weight, ca. 60-70% 

Optional: 50 TTB for Time, every break 10 Push-Ups

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

5 Rounds:

1min. of max rep bench press (60/35)

immediately into;

1min. of max cal on the rower

2min. Rest

2 Rounds For Time:

50 Russian KB Swings 24/16kg

50 Sit-Ups (Feet anchored on KB)

100 Double unders

Cap: 12

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

30min. Running Clock…

400m Run

10 Deadlifts (heavy, but unbroken)

*Pull of choice (pick 1 below)

** Rest 1min. After Each Round

Pull Options:

1.) 10 Strict Pull-Ups

2.) 5 Muscle Ups

3.) 15 Kipping Pull-Ups

4.) 2 Rope Climbs

19:30-20:30

Siehe oben!

-DONNERSTAG- FEIERTAG – entfällt! Empfehlung des Hauses:

10:00-11:00 

Power Snatch:

3 reps EMOM x 10min.

AMRAP12:

15 Wall-Balls 9/6kg

12 Push-Ups

9 American Swings (heavy!)

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

20min. Superset section:

10 Reps out of the rack (L+R=2)

immediately into;

10 Hip Thrusts

Rest 90sec. After Each Set

15min AMRAP:

50 Cal Assault Bike

40 Front Squats 20/15kg

30 Front Squats 40/30kg

Then, max rounds in remaining time…

12 Alt. DB Snatches 22,5/15kg

8 Toes-To-Bar

-SAMSTAG-

11:00-12:30 

12min. to get as far as possible…

400m run (80m Intervals)

20 Hang Power Cleans  50/35kg

400m run 

20 Hang Power Cleans 70/50kg

400m run 

20 Hang Power Cleans 80/60kg

400m run

20 Hang Power Cleans 90/70kg

Rest 5 Min

20min. to get as far as possible… 

Row 4000m (250 or 500m intervals)

*Every 2min. complete 10 Deadlifts at 100/70kg

*Start with Deadlifts

-SONNTAG-

11:00-12:00

1 180m Run

2 Wall Walks

3 DB Lunges (ea. leg)

4 DB Thrusters 22,5/15kg

5 Burpees

6 Pull-Ups

7 DB Power Cleans

8 DB Alt Snatch

9 TTB

10 Wall Balls 9/6kg

11 Cal Assault Bike

12 Cal Ski Erg

Cap: 35 Mins