-MONTAG-

18:00-19:00 

Deadlift (Wendler Week 1 of 4)

65% x 5

75% x 5

85% x max reps

1min. Weighted Plank on hands BEFORE every set.

+

15min. AMRAP:

10 Push-Ups

1 Rope Climb / 5 Strict Pull-Ups

15 Wall Balls 9/6kg

240m Run

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

Every 2:30min. x 6 Rounds:

250m Row

3 Power Snatch (climbing)

+

30-20-10

American KB Swings 24/16kg

15 Pull-Ups

30 Double Unders

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

Back Squat (Wendler Week 1 of 4)

65% x 5

75% x 5

85% x max reps

+

2min. AMRAP:

10/7 Cal on the Assault Bike

10 Toes-To-Bar

Max Front Squats 70/50kg

Rest 90sec. 

Repeat x 5 Rounds

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

Power Clean

Every 2min. x 10 Rounds:

10/7 Cal Assault Bike

3 Hang Power Clean (Climbing)

10min. AMRAP:

7 Toes-To-Bar

21 Russian KB Swings 32/24kg

7 Toes-To-Bar

21 Sit-Ups (Feet Anchored on KB)

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

Push Press (Wendler Week 1 of 4)

Complete a few warm up sets, and then:

65% x 5

75% x 5

85% x max reps

8 Rounds For Time:

8 Cal Machine

8 Box Jumps 60/50cm

8 Burpees

8 Alt. DB Snatch 22,5/15kg

-SAMSTAG-

11:00-12:30 

Teams of 2: (1 person works at a time)

2 Rounds For Time:

200 Double-Unders

50 Overhead Squats (60/40kg)

50 Pull-Ups

1 mile Run (160m Intervals)

Cap: 40 Mins (dies ist ein Hero WOD, Bull)

-SONNTAG-

11:00-12:00

Mobility Warm-Up

+

8 Rounds of:

20 sec of Push-Ups

10 sec of Rest

20 sec of Pull-Ups

10 sec of Rest

4 Min Rest

8 Rounds of:

20 sec of DB Thrusters 20/12,5kg

10 sec of Rest

20 sec of Russian KB Swings 32/24kg

10 sec of Rest