40% x 3
50% x 3
50% x 5
60% x 5

+ 20 Jumping Lunges nach jedem Satz.

15min. AMRAP:
8 Toes-To-Bar
10 DB Hang Clean and Jerks 50/35
14/12 Cal Row

19:00-20:00
Siehe oben.

-DIENSTAG-
17:30-18:30

AMRAP in 15 minutes
5 Power Snatches 30/25kg
50 Double Unders

Round 2: 40/30kg
Round 3: 50/35kg
Round 4: 60/40kg
and so on… + 10/5kg

—> If you cannot snatch the weight, start power cleaning it!

18:30-19:30
Siehe oben.

-MITTWOCH-
18:30-19:30

For Time:

Run 800m

15 Rounds
5 Wall Balls 9/6kg
3 Burpees
1 Deadlift 125/100kg

Run 800m

15 Rounds:
5 Wall Balls
3 Burpees
1 Deadlift

—> Deadlifts schwer, aber schön!

19:30-20:30
Siehe oben!

-DONNERSTAG-

10:00-11:00
20min. EMOM:
Odd: 5 Jerks (climbing)
Even: 10 Pull-Ups

Teams of 2:
10min. to complete MAX Calories on the Assault Bike.

20:00-21:00 Weightlifting

-FREITAG-
18:30-19:30

Front Squat (5 x 3)
5 sets:
Building up to a 3 rep max

SUPERSET with;

20 Russian Twists – heavy!
Left + Right = 1 rep.

AMRAP12:
6 Front Rack Reverse Lunges 40/30kg
9 Front Squats
12 American Swings 24/16kg

-SAMSTAG-
11:00-12:30
Open Workout 19.2

-SONNTAG-
11:00-12:30
Open Workout 19.2