-MONTAG-
18:00-19:00
Back Squat (Week 1 of 4)
65% x 5
75% x 5
85% x max reps
*between sets, complete a 1min. Plank Hold on hands
15min. AMRAP:
10 Cal Row
10 Wall Balls 9/6
5 Squat Cleans at 60/40 oder 15 MB-Cleans
19:00-20:00
Siehe oben.
-DIENSTAG-
17:30-18:30
Three Position Snatch (20 Mins)
Position 1) Mid Thigh
Position 2) Below The Knee
Position 3) From The Floor
For Time:
21-15-9
Hang Power Snatch 40/30
Burpees Over The Bar
Toes-To-Bar
18:30-19:30
Siehe oben.
-MITTWOCH-
18:30-19:30
Deadlift (Week 1 of 4)
65% x 5
75% x 5
85% x max reps
*In between each set complete 3 strict CHIN ups (weighted if possible)
5min. AMRAP:
6 Cal Assault Bike
6 Front Rack Lunges 40/30
- Rest 3 Mins -
5min. AMRAP:
6 Pull-Ups
6 Front Squats
19:30-20:30
Siehe oben!
-DONNERSTAG-
10:00-11:00
For Time:
Run 800m
15 Rounds:
5 Wall Balls 9/6
3 Burpees
1 Power Clean 85/60
Run 800m
20:00-21:00 Weightlifting
-FREITAG-
18:30-19:30
Strict Press (Week 1 of 4)
65% x 5
75% x 5
85% x max reps
*between sets, 20 russian twists, heavy!
3 Rounds For Time:
30 Russian KB Swings 32/24
25 Push Press 30/20
20 Cal Row / 15 Cal Row
15 Toes-To-Bar
Cap: 18 Mins
-SAMSTAG-
11:00-12:30
Teams of Two:
35min. to finish…
60-50-40-30-20
Cal Assault Bike
Pull-Ups
Cal Row
HSPU’s
*200 Double Unders After Each Round
-SONNTAG-
11:00-12:00
Chipper:
50 Cal Row
50 Box Jump Overs 60/50
50 Deadlifts 60/40
50 Wall-Balls 9/6
50 Ring Dips
50 Wall-Balls
50 Deadlifts
50 Box Jump Overs
50 Cal Row
Cap: 30 Mins