KW 28

KW 28

-MONTAG-

18:00-19:00 

Deadlift (Week 2 of 4)

warm up sets, and then:

70% x 3

80% x 3

90% x max reps

1min. Weighted Plank on hands BEFORE every set.

+

18min AMRAP:

6 Cal Assault bike

6 Toes-To-Bar

6 Front Squats 42,5/30kg

then 8,8,8 – 10,10,10, etc.

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

(0-10min.)

5 Rounds For Time:

6 Power Cleans 60/42,5kg

12 pull-ups

(12-22min.)

5 Rounds For Time:

6 Jerks 60/40kg

12 Bar Facing Burpees

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

Back Squat (Week 2 of 4)

warm up sets, and then:

70% x 3

80% x 3

90% x max reps

+

Every 3min. x 5 Rounds:

15/12 Cal Row

15 Wall Balls 9/6kg

Max American KB Swings 24/16kg

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

35min. to finish…

1000m Row

100 Double Unders

1 Mile Run (1,6km)

1 Mile Assault Bike

500m Row

50 Double Unders

800m Run

.5 Mile/800m Assault Bike

250m Row

25 Double Unders

400m Run

.2 Mile Assault Bike

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

Push Press (Week 2 of 4)

warm up sets, and then:

70% x 3

80% x 3

90% x max reps

+

12 Min AMRAP:

5 Devils Press (22,5/15kg)

10 C2B Pull-Ups

15 Front Squats (42,5/30kg)

-SAMSTAG-

11:00-12:30 

In teams of 2 get as far as possible in 30min…

100 Wallballs (9/6kg)

100 American KB Swings 32/24kg

800m Run

80 Sit-Ups

60 Toes-To-Bar

60 Hang Power Cleans (50/35kg)

40 Front Squats 

40 Lateral Barbell Burpees

20 Hang Power Snatch 

20 Overhead Squats

then:

50/50

40/40

etc.

-SONNTAG-

11:00-12:00

AMRAP12:

27-21-15-9 Deadlifts 80kg, Bar Facing Burpees,

Max. Meter Row.