KW 24
-DIENSTAG-
17:30-18:30
EMOM x 10min.
Odd: Max Hang Power Snatches 50/35kg
Even: 60 Double Unders
Rest 3min.
EMOM x 10min.
Odd: Max Hang Power Cleans 60/40kg
Even: 60 Double Unders
Rest 3min.
EMOM x 10min.
Odd: Max Deadlifts 90/70kg
Even: 60 Double Unders
18:30-19:30
Siehe oben.
-MITTWOCH-
18:30-19:30
For Time:
800m Run
30 C2B Pull-Ups
30 Push-Ups
60 Air Squats
30 TTB
30 Push-Ups
60 Air Squats
30 Pull-Ups
60 Air Squats
800m Run
Cap: 30 Mins
19:30-20:30
Siehe oben!
-DONNERSTAG-
10:00-11:00
25min. running clock…
5 Bench Press (Heavy as possible)
immediately into;
300m Row (Hard as possible)
Rest 90sec.
*Nach 3 Runden beginnt ihr mit 3 Reps Bench Press
*Nach 5 Runden mit einer Rep (>95%)
+ 3 Sets:
Max. Push-Ups, :30 Rest into:
8-10 heavy Single Arm DB Rows/Arm
20:00-21:00 Weightlifting
-FREITAG-
18:30-19:30
Every 3min. x 10 Rounds:
10/7 Cal Machine
10 Pull-Ups
3 Power Clean and Jerks 50/35kg
Runde 4-6: 2 Clean and Jerks
Runde 7-10: 1 Clean and Jerk
5min. AMRAP:
Max Russian KB Swings 32/24kg
-SAMSTAG-
11:00-12:30
35min. to finish…
3 Rounds:
30 Alt. DB Snatches 22,5/15kg
40 Wall Balls (9/6kg)
30 Burpee Deadlifts 22,5/15kg
70/50 Cal Machine
2 Rounds:
30 Alt. DB Snatches
40 Wall Balls
30 Burpee Deadlifts
70/50 Cal Machine
1 Round:
30 Alt. DB Snatches
40 Wall Balls
30 Burpee Deadlifts
-SONNTAG-
11:00-12:00
4 Rounds for time:
20 Push Press 42,5/30kg
20 Toes-To-Bar
20 Front Squats
20 American KB Swings 24/16kg
400m Run
Time CAP: 30 Mins