KW 28

-MONTAG: 18:00 – 19:00 UHR-

PUSH PRESS 5-5-5-5 @ 70 % 1 RM*

* 1 MIN PLANK AFTER EACH SET

 

AMRAP 12 YOU GO; I GO

7 BOX JUMPS

6 CAL AAB

4 RIGHT ARM DB HANG CLEAN AND JERK (22,5/15 KG)

4 LEFT ARM DB HANG CLEAN AND JERK (22,5/15 KG)

PARTNERS SWITCH AFTER EACH FULL ROUND

 

 

-FREITAG 17:30 – 18:30 Uhr-

POWER SNATCH FIND A HEAVY TRIPLE IN 15 MIN

 

AMRAP 12

240 M RUN

12 WALL BALLS (9/6 KG)

8 POWER SNATCH (42/ 25 KG)

 

 

SONNTAG 11:00 – 12:00 Uhr:

2 ROUNDS:

2 MIN AMRAP: MAX DB BOX STEP UP OVER (15/ 22,5 KG)

2 MIN AMRAP: MAX CAL ROW

2 MIN AMRAP: MAX PUSH UP

2 MIN AMRAP: MAX CAL BIKE

2 MIN AMRAP: MAX SINGLE DB THRUSTER (SWITCH ARM AFTER 5 REPS)

2 MIN AMRAP: MAX CAL SKI ERG

!1 MIN REST AFTER EVERY AMRAP;

3 MIN REST AFTER FULL ROUND!