Every 5min. x 3 Rounds:
Run 400m
15 Snatches 42,5/30kg
Max TTB in remaining time…

immediately into;

Every 5min. x 3 Rounds:
Run 400m
15 Clean and Jerks 42,5/30kg
Max TTB in remaining time…

Das wird hart. Skaliert es notfalls auf 320m Run bzw. weniger Gewicht!

19:00 – 20:00

Siehe oben.

-DIENSTAG-
17:30-18:30

4x 20 Back Rack Reverse Lunges, alternating

Metcon:
14min. AMRAP:
21 Wall Balls 9/6kg
15 Cal Row
9 Deadlifts 100/70kg

18:30-19:30
Siehe oben.

-MITTWOCH-
18:30-19:30

Skill: Double Under oder Pull-Up

Metcon:
15min. to get as far as possible…
50-40-30-20-10
Double Unders
Sit-Ups
immediately into;
10-20-30-40-50
Alt. DB Snatch 22,5/15kg
Pull-Ups

RX+ 1-2-3-4-5 Muscle Ups instead of pull-ups

19:30-20:30
Siehe oben!

-DONNERSTAG-
10:00-11:00
Metcon 1
EMOM x 10min.
3 Power Cleans @70% of 1RM
10 Push-Ups

RX+ is 12 Push-Ups.

Metcon 2

EMOM x 10min.
12 American KB Swings 24/16kg
12 Air Squats
RX+ 14 Swings, 14 Air-Squats.

Accessory Work
400m Farmer Carry (2x) 24/16kg

20:00-21:00 Weightlifting

-FREITAG-
18:30-19:30

Oly
Every 3min. x 5 Rounds:
250m Row
1 Hang Squat Snatch (Climbing)

Metcon
Every 3min. x 5 Rounds:
160m Run, 6 Burpees
Max OHS in remaining time 42,5/30kg

*RX+ 60/40kg OHS

*Accessory Work: Weighted Planks – 1min. on x 1min. off x 3
Advanced: 75 GHDSU

-SAMSTAG-
11:00-12:30

Skill: HSPU

Teams of two:
AMRAP25:
200 Double Unders
100 Jumping Lunges
50 TTB
25 Power Cleans 85/55kg

-SONNTAG-

AMRAP20:
20 DB Snatches 22,5/15kg
15 Box Jumps 60/50cm
10 Thrusters 50/35kg

Viel Spaß wünschen eure Coaches!