-MONTAG-
18:00-19:00
Deadlift (Week 3 of 4)
Complete a few warm up sets, and then:
75% x 5
85% x 3
1-3 sets of singles. Shooting for a new 1RM!
15min AMRAP:
30 Double Unders
15 Wall Balls 9/6kg
30 Double Unders
15 TTB
19:00-20:00
Siehe oben.
-DIENSTAG-
17:30-18:30
Every 7min. X 5 Rounds:
400m run
400m Row
15 pull-ups
3 Snatches (climbing)
18:30-19:30
Siehe oben.
-MITTWOCH-
18:30-19:30
Back Squat (Week 3 of 4)
75% x 5
85% x 3
1 to 2 attempts at a new 1RM!
OPTIONAL:
10-15 HEAVY russian kettlebell swings.
For Time:
32 Thrusters (42,5/30kg)
32 Sumo Deadlift High-Pulls
32 Overhead Squats
32 Push Jerks
32 Front Squats
*3 Burpees at the top of each minute. CAP. 18 Mins
19:30-20:30
Siehe oben!
-DONNERSTAG-
10:00-11:00
0-6min.
AMRAP:
5 Hang Power Cleans 60/40kg
5 Bench Press 60/30kg
6-12min.
50/30 Cal Assault Cardio
12-18min.
AMRAP:
5 Hang Power Cleans 70/45
5 Bench Press 40/35
18-24min.
50/30 Cal Cardio
20:00-21:00 Weightlifting
-FREITAG-
18:30-19:30
Push Press (Week 3 of 4)
Complete a few warm up sets, and then:
75% x 5
85% x 3
Few attempts at a 1RM!
Optional:
10-15 GHD Sit-Ups between sets
18min. to finish…
50-40-30-20-10
Front Squats 35/25kg
American KB Swings 24/16kg
-SAMSTAG-
11:00-12:30
Every 7min. x 5 Rounds: (35min.)
Min. 1) 40 Cal Bike + 100 Wall Balls 9/6kg
Min. 2) 40 Cal Row + 100 Toes-To-Bar
Min. 3) 40 Cal Bike + 100 Deadlifts 60/42,5kg
Min. 4) 40 Cal Row + Burpees
Min. 5) 40 Cal Bike + MAX Hang Power Cleans
Teams of 2. Nur eine Person arbeitet!
-SONNTAG-
11:00-12:00
5 Rounds
1 min. Cal Row (Goal: 15/12+)
1 min. DB Bench Press 22,5/12,5kg
1 min. Double Unders
1 min. Pull-Ups
1 min. rest
Rest 3 min
10 min ABS…
1 min Right Side Plank
1 min Sit-ups
1 min Left Side Plank
1 min Reverse sit-ups
1 min Plank
1 min Reverse sit-ups
1 min Right Side Plank
1 min sit-ups
1 min Left Side Plank
EINE Minute ist Pause – ihr entscheidet, welche!