KW 26

-Montag: 18:00 – 19:00 Uhr-

Back squat 5×4, Tempo 31X1, 2min rest (heavier than last week)

5 rounds for time:

90 sec jump rope

50- 40- 30- 20- 10 reps of:

Lunges

Push ups

Sit ups

 

 

 

-Freitag: 17:30 – 18:30 Uhr-

Romanian deadlift 4×5, Tempo 3111

(climbing weights, heavier than last week)

 

EMOM 14

Odd: 8-10 Thrusters (42,5/ 30 kg)

Even: 20 Russian Kettlebell swings (24/ 16 kg)

 

 

 

Sonntag 11:00 – 12:00 Uhr:

EMOM 36

1 min: 15/ 12 cal cardio

2 min: 10 alt. single DB box step ups (22,5/15 kg)

3 min: 15 wall balls (9/ 6 kg)

4 min: 10 alt. single arm devils press (22,5/ 15kg)

5 min: 15 russian twists with wall ball

6 min: rest