-MONTAG-
18:00-19:00
Back Rack Reverse Lunge: 8RM per Leg. Complete one side, then rest, then the other.
16min. EMOM:
Min. 1) 15/12 Cal Row
Min. 2) 20 Wall Balls 9/6
Min. 3) Max Effort Pull-Ups
Min. 4) Rest
19:00-20:00
Siehe oben.
-DIENSTAG-
17:30-18:30
Every 2min. x 10 Rounds:
10/7 Calorie Assault Bike
2 Power Clean and Jerks
AMRAP10
12 Single Arm Devils Press (6/Arm, 22,5/15kg)
15 Toes-To-Bar
18:30-19:30
Siehe oben.
-MITTWOCH-
18:30-19:30
Supersets:
6-8 Close Grip Bench Press, :30 Rest
6-8 Deadlifts Tempo 3111, :30 Rest
2 Min Row, Max. Meters
2 Min Rest
x5
Accessory: Optional:
Tabata Russian Twist 5kg Plate
19:30-20:30
Siehe oben!
-DONNERSTAG-
10:00-11:00
Build up to a heavy 3 Position Power Snatch (12-15 Mins)
+
3min. AMRAP:
3 Hang Power Cleans 50/35
6 Push-Ups
9 Air Squats
*Rest 1min. Repeat for 4 Rounds
20:00-21:00 Weightlifting
-FREITAG-
18:30-19:30
Every 2min. x 3 Rounds:
10 Pull-Ups
3 Thrusters (climbing)
immediately into;
Every 2min. x 3 Rounds:
8 Chest-To-Bar Pull-Ups
2 Thrusters (climbing)
into;
Every 2min. x 3 Rounds:
3 Muscle Ups
1 Thruster (climbing)
AMRAP7:
10 Single Arm DB Thrusters 5/5 – 22,5/15kg
30 Double Unders
-SAMSTAG-
11:00-12:30
(0-15min.)
42-30-18-10
Deadlifts 90/70
Burpees over the bar
HSPUs
(15-23min.)
Pick one:
1.) 1mile run (in 160m intervals)
2.) 100 Cal Bike
3.) 2000m Row
(23-36min.)
4 Rounds:
40 Wall Balls 9/6
30 American KB Swings 32/24
20 Toes-To-Bar
-SONNTAG-
11:00-12:00
For Time:
20 Power Cleans 42,5/30
30 Push-Ups
400m Run with Medball
30 Bar Facing Burpees
20 Front Squats
Cap: 15 Mins
Accessory:
3x 8-10 Single Arm DB Rows, 60s Max. Double Unders