-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