KW 31

-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