-MONTAG-
18:00-19:00
Back Squat (Week 2 of 4)
Complete a few warm up sets, and then:
70% x 3
80% x 3
90% x max reps
* In between sets, complete a 1min. Plank Hold (on your hands)
18min. AMRAP:
7 Cal Assault Bike
9 Power Clean and Jerks 50/35
11 Wall Balls 9/6
19:00-20:00
Siehe oben.
-DIENSTAG-
17:30-18:30
Every 2min. x 10 Rounds:
10 Toes-To-Bar (Sollten unbroken sein, sonst skalieren!)
1 Hang Power Snatch
1 Full Power Snatch
4 Rounds:
Min. 1) Max American KB Swings 24/16
Min. 2) Max Burpee Box Jumps 60/50
Min. 3) Rest
18:30-19:30
Siehe oben.
-MITTWOCH-
18:30-19:30
Deadlift (Week 2 of 4)
Complete a few warm up sets, and then:
70% x 3
80% x 3
90% x max reps
*In between each set complete 1-2 weighted CHIN ups.
For Time:
1000m Row
50 Thrusters, 20/15
30 Pull-ups
Extra Credit – Nach dem Kurs
Pick One:
50 Strict HSPU’s for quality
or
75 Kipping for quality
or
Practice HSPUs for 10min.
19:30-20:30
Siehe oben!
-DONNERSTAG-
10:00-11:00
5 Rounds (10 min each)
Min. 1 ) 15/12 Cal Row
Min. 2 ) Max. Power Cleans (medium weight, :40 work)
+
5 Rounds:
Min. 3 ) 15/12 Cal Assault Bike
Min. 4 ) Bench Press (medium weight, :40 work)
+
5 Rounds:
Min. 5 ) 60 Double Unders
Min. 6 ) Max Russian KB Swings 32/24 (:40 work)
*3min. Rest Between Each Section
*Optional Extra Credit:
400m Farmer Carry mit 2 kettlebells (24/16kg)
20:00-21:00 Weightlifting
-FREITAG-
18:30-19:30
Strict Press (Week 2 of 4)
Complete a few warm up sets, and then:
70% x 3
80% x 3
90% x max reps
For Time:
40-30-20-10
Front Squats 35/25
7 Toes-To-Bar
10-20-30-40
Push Press 35/25
7 Toes-To-Bar
—> 40 TTB, 7 TTB, 10 Push-Press, 7 TTB, et.c
-SAMSTAG-
11:00-12:30
35 min to finish…
50-40-30-20-10
Wall Balls 9/6
Calories of choice
Box Jumps 60/50
*400m Run after each round
KEIN Team-Workout!
-SONNTAG-
11:00-12:00
20min. EMOM:
Odd: 2 Snatches (Climbing)
Even: 4 Clean and Jerks (same weight)
For Time:
75 Push Press 40/30
*5 Burpees EMOM (starting with burpees)