-MONTAG-

18:00-19:00 

5 Rounds:

1min. of Bench Press 60/30

1min. of Double Unders

1min. of Russian KB Swings 32/24

1min. of Assault Bike For Cals

1min. of Pull-Ups

Rest 2min.

19:00-20:00
Siehe oben.

-DIENSTAG-

17:30-18:30

2 Rounds:

4min. EMOM:

3 Power Cleans, heavy as possible

immediately into;

4min. EMOM:

12/9 Calorie Row

immediately into;

4min. EMOM:

3 Squat Cleans (Heavy as possible)

immediately into;

4min. EMOM:

10 Toes-To-Bar

18:30-19:30 

Siehe oben.

-MITTWOCH-

18:30-19:30 

(0-5min.)

Row 1,000m

(10-23min.)

13min. AMRAP:

21-15-9

Deadlifts 100/70

Handstand Push-Ups

19:30-20:30

Siehe oben!

-DONNERSTAG-

10:00-11:00 

3 Rounds for time of:  

400m Run  

21 Kettlebell Swings, 24/16

12 Pull-ups

(15-30 Min)

Karen – 150 Wall Ball Shots 9/6

20:00-21:00 Weightlifting

-FREITAG- 

18:30-19:30 

20min. Window:

6-8 Push Press (Heavy as possible)

15 Toes-To-Bar

15/12 Cal Assault Bike

Rest 90sec.

12min. to finish…

100 One Arm Devil Press 22,5/15

-SAMSTAG-

11:00-12:30 

Fight Gone Bad Style Team WOD

3 Rounds:

2 minutes of P. Snatch 42,5/30

2 minutes of Box Jumps 70/60

2 minutes of Rowing for Max Cals

2 minutes of Push-Ups or HSPU’s

2 minutes of SDHP’s 42,5/30

1 minute Rest

-SONNTAG-

11:00-12:00

For Time:

30 Clean and Jerks 42,5/30

30 C2B Pull-Ups

30 Snatches 42,5/30

30 Pull-Ups

CAP: 18 Mins