KW 29

-MONTAG: 18:00 – 19:00 UHR-

STRICT PRESS 5-5-5-5 @ 70 % 1 RM*; 2 MIN REST

* 15 RUSSIAN TWIST AFTER EACH SET (10/ 5 kg plate)

 

4 ROUNDS

20 ALT. DB SNATCH (22,5/ 15 KG)

30 DU

10 BURPEE OVER DB

TIME CAP 14 MIN

 

 

-DONNERSTAG: 19:45 – 20:45 UHR

CALISTHENICS

 

 

 

-FREITAG 17:30 – 18:30 UHR-

POWER CLEAN

EMOM 7: 3 POWER CLEAN + 3 FRONT SQUATS

 

AMRAP 6

6 TTB

6 PUSH UP

6 SINGLE ARM KB THRUSTER (24/ 16 KG) SWITCH ARM AFTER 3 REPS

2 MIN REST

AMRAP 6

10 RUSSIAN KB SWING (24/ 16 KG)

10 KB REVERSE LUNGE

10 HOLLOW ROCK

 

 

SONNTAG 11:00 – 12:00 UHR:

IN TEAMS OF TWO

100 DEADLIFT (100/ 70KG)

100 PULL UP

100 BOX JUMP OVER

100/ 70 CAL ROW

 

30 SEC ON; 30 SEC OFF

2 ROUNDS:

MOUNTAIN CLIMBER

V UPS

PLANK LEG LIFT (LEFT SIDE)

PLANK LEG LIFT (RIGHT SIDE)