-MONTAG-
18:00-19:00
4×8 Rear Foot Elevated Split Squats (Back Rack)
+ 4x 12-15 heavy russian Swings after each Set.
13min. AMRAP:
40 Calorie Row
50 Wall Balls 9/6
60 OH Walking Lunges 20/15 Plate
70 Double unders
19:00-20:00
Siehe oben.
-DIENSTAG-
17:30-18:30
20min. EMOM:
Odd: 5 Jerks (Fortgeschritten: off the ground – Beginner: From Rack)
Even: Pulling Skill (See below)
Pulling skill can be either:
1.) 3-5 Muscle Ups
2.) 5-10 Strict Pull-Ups (oder Negative)
3.) 5 Weighted Pull-Ups
4.) 10-15 Kipping Pull-Ups
15min. to get as far as possible:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
American KB Swings 53/35
Burpees
18:30-19:30
Siehe oben.
-MITTWOCH-
18:30-19:30
2 Rounds:
4min. EMOM:
15/12 Cal Row
immediately into;
4min. EMOM:
10 Hang Power Cleans 50/35
immediately into;
4min. EMOM:
10 Toes-To-Bar
4min. EMOM:
immediately into;
10 Deadlifts 90/60
19:30-20:30
Siehe oben!
-DONNERSTAG-
10:00-11:00
In Teams of 2:
For Time:
100 Back Squats 60/40
Run 400m
100 Pull-Ups
Run 400m
100 Front Squats 40/30
Run 400m
100 Pull-Ups
Run 400m
100 Overhead Squats 35/25
20:00-21:00 Weightlifting
-FREITAG-
18:30-19:30
25min. Running Clock…
3 Power Cleans (Climbing)
immediately into;
5 Bench Press (Climbing)
immediately into;
15/12 Calorie Bike Sprint
Rest 60-90sec. After Each Round
Optional nach dem Kurs:
10min. AMRAP:
30 Russian KB Swings 32/24
30 Double Unders
15 Sit-Ups (feet anchored on KB)
-SAMSTAG-
11:00-12:30
35min. to finish…
3 Rounds:
30 Alt. DB Snatches 22,5/15
40 Wall Balls 9/6
30 Burpee over Dumbbell
70/50 Cal Assault Bike ODER Ski ODER 800m Run
2 Rounds:
30 Alt. DB Snatches
40 Wall Balls
30 Burpee Box Jumps
70/50 Cal Assault Bike
1 Round:
30 Alt. DB Snatches
40 Wall Balls
30 Single Arm Devils Press
-SONNTAG-
11:00-12:00
SWEAT:
Every 8 min x 5 Rounds
400m Run
400m Row
20 DB Snatches 20/12,5
15 Wall Balls 9/6
10 Toes-To-Bar/Knee Raises