20 Minuten:

Rear Foot elevanted Split Squat x5/Leg
—> Wie letzte Woche, aber etwas schwerer!

into:
10 Lateral Barbell Lunges (L+R = 1 Rep)
Rest 2 Min and repeat!

Met-Con:

Every 3min x 5 Rounds:
10 Hang Power Cleans 42,5/30kg
10 Toes-To-Bar
10 Front Squats
10 Burpees Over The Bar

19:00-20:00
Siehe oben.

-DIENSTAG-
17:30-18:30

Strength:
5×10 DB Bench Press
into:
5×10 Single Arm Kettlebell Rows/Arm

15min. to get as far as possible…
50-40-30-20-10
Double Unders
Sit-Ups

immediately into;
10-20-30-40-50
American KB Swings 24/16kg
Pull-Ups

18:30-19:30
Siehe oben.

-MITTWOCH-
18:30-19:30

Every 4min. x 5 Rounds:
25/18 Calorie Assault Bike (Ski oder 320m Run)
10 Power Snatches @50%

Round 2: 8 Snatches @55%
Round 3: 6 Snatches @65%
Round 4: 4 Snatches @75%
Round 5: 2 Snatches @85%

Optional nach dem Kurs: (pick one)

1.) 10 Rope Climbs (legless?!)
2.) Single Arm OVHD Carry 180m/Arm akkumuliert
3.) Teams of 2 5 unbroken Double KB Front Squats (heavy!)
4.) Partner Barbell Bicep Curls. “you do 10, I do 10″ for 10 Rounds. (leere Hantelstange)

19:30-20:30
Siehe oben!

-DONNERSTAG-
10:00-11:00

4-5 Sets:

Back Rack Walking Lunge (8/Bein)
into:
Single Leg Deadlift (8/Bein)
2 Min Rest and Repeat!

—> Schwerer als letzte Woche!

15min. AMRAP:
21 Wall Balls 9/6kg
15 Cal Row
9 Deficit Deadlifts 100/70kg (stehend auf einer 20kg Scheiben, wenn es eure Mobility zulässt!)

20:00-21:00 Weightlifting

-FREITAG-
18:30-19:30

Every 7min. X 5 Rounds:
Run 400m
500m Row
10 Power Clean and Jerks 42,5/30kg

Round 2: 8 Power Clean and Jerks 50/35kg
Round 3: 6 Power Clean and Jerks 60/42,5kg
Round 4: 4 Power Clean and Jerks 70/50kg
Round 5: 2 Power Clean and Jerks 80/55kg

-SAMSTAG-
11:00-12:30

Skill: HSPU

35min. to finish…
60-50-40-30-20-10
Cal Assault Bike
Toes-To-Bar
Front Squats 50/35kg
HSPU’s
American KB Swings 24/16kg

—> Teams of Two: nur einer arbeitet!

-SONNTAG-
11:00-12:00

12min. EMOM:
Odd: 3 Power Snatches 55-60%
Even: 12/9 Cal Assault Bike

immediately into;

5min. EMOM:
45sec. of Plank on hands
15sec. of Rest

2 Min Transition Time

12min. EMOM:
Odd: 2 Power Clean and Jerks 55-60%
Even: 12/9 Cal Row

immediately into;

5min. EMOM:
45sec. of Plank on hands
15sec. of Rest