-MONTAG-
18:00-19:00
“Fight Gone Bad”
19:00-20:00
Siehe oben.
-DIENSTAG-
17:30-18:30
Metcon (Weight)
Every 3min. x 5 Rounds:
10/7 Cal Assault Bike
10 Toes-To-Bar
*3 Power Snatch (climbing)
immediately into;
Every 3min. x 5 Rounds:
10/7 Cal Assault Bike
10 Toes-To-Bar
*3 Power Cleans (climbing)
Accessory Work
Pick one:
1.) 400m Farmer Carry 24/16
2.) Partner Planks with 20/15 plate. 1min. on x 1min. off x 4 p.P.
18:30-19:30
Siehe oben.
-MITTWOCH-
18:30-19:30
Front Squat
20min. to hit 4-5 sets:
Building to a heavy set of 5. After each set immediately go into your single leg RDL (10/Bein) (Rear Foot Elevated)
15min. AMRAP:
21 Wall Balls 9/6
15 Cal Row
9 Deadlifts 100/70
19:30-20:30
Siehe oben!
-DONNERSTAG-
10:00-11:00
2 Rounds:
Min. 1) Max Bench Press 85/40
Min. 2) 200m Run
Min. 3) Max Pull-Ups
Min. 4) Max Bench Press
Min. 5) 60 Double Unders
Min. 6) Max Pull-Ups
Min. 7) Max Bench Press
Min. 8) 200m Row
Min. 9) Max Pull-Ups
Min. 10) Max Bench Press
Min. 11) 15/12 Cal Assault Bike
Min. 12) Max Pull-Ups
Scaling: 20s SA DB Rows/Arm
20:00-21:00 Weightlifting
-FREITAG-
18:30-19:30
Clean and Jerk
20min. EMOM:
2 Reps EMOM x 10min. (Power Clean)
1 Rep EMOM x 10min. (Squat Clean)
12 minute running clock…
1000m Row “buy in”
then;
Max Rounds of this in remaining time:
21 American KB Swings 24/16
12 Handstand Push-Ups
-SAMSTAG-
11:00-12:30
15min. AMRAP:
2 rounds of:
32 db lunges 22,5/15
32 toes-to-bar
16 db power cleans
Rest 5 Mins
Then, 2 rounds of:
32 alt. db snatches
16 muscle-ups
16 db burpee deadlifts
-SONNTAG-
11:00-12:00
Sumo Deadlift: 7×3, climbing
5 Rounds:
20 Wall Balls 9/6
15 SDHP’s 50/35