KW 24

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