-MONTAG-

18:00-19:00 

Front Squat (Week 3 of 4)

Few Warm-Ups sets

then;

75% x 5

85% x 3

Shoot for new 1RM (max. 2 Versuche)

*SUPERSET 1min. Of weighted planks 20/10kg

AMRAP15:

8 Cal Assault Bike / 10 Cal Row

8 TTB

10 Alt. DB Lunges 22,5/15kg

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

30min. Running Clock…

5 Push Jerks (Climbing weight, unbroken)

10 Chin-ups (strict, wenn möglich)

50 Double Unders

Rest 60sec. 

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

Front Rack Barbell Step Up (3 x 10 Reps per Leg, rest :90 between legs)

Supersetted with:

Max. Reps Bench Dips

10 min to finish…

75 KB Squat Cleans 24/16kg

*5 burpees every min on the min

**start with burpees

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

Snatch:

Work up to a heavy complex:

2 Hang High Pulls

2 Hang Power Snatch

2 Snatch Pulls from the floor

2 Power Snatch from the floor

10 Min AMRAP:

10 TTB

5 Devils Press (20/12,15kg)

10 Wall Balls 9/6kg

3 Devils Press

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

28min. EMOM:

Min. 1) 3 Back Squats (Heavy as possible)

Min. 2) Pulling of Choice

Min. 3) 15/12 Cal Machine

Min. 4) 15 American KB Swings 32/24kg

Pulling: (Choose one)

1.) 15 Pull-Ups

2.) 5 Weighted Pull-Ups

3.) 3-5 Unbroken Muscle Ups

4.) 2 Rope Climbs or 1 Legless with no jump

-SAMSTAG-

11:00-12:30 

35min. running clock… – Team of 2

2 Rounds:

Row 1000m (250m intervals)

50 Push Jerks 60/40kg

30 Burpees

immediately into;

AMRAP in remaining time…

Row 1000m (250m intervals)

50 Deadlifts 100/70kg

30 HSPU’s

-SONNTAG-

11:00-12:00

35min. to Finish…

40 SDHP’s 42,5/30kg

400m Run

40 Push Press

400m Run

40 Front Squat 

400m Run

40 Hand Release Push-Ups

400m Run

40 Pull-Ups

400m Run

40 Thrusters 

400m Run