-MONTAG-
18:00-19:00
Strength: 20 Rep Back Squat (15 Minuten)
Da sind sie wieder.. unsere 20er Sätze! <3
Met-Con:
15min. EMOM:
Min. 1) 15/12 Cal Assault Bike
Min. 2) 15 TTB
Min. 3) 5 Front Squats (vom Boden) 85/60kg
19:00-20:00
Siehe oben.
-DIENSTAG-
17:30-18:30
Split Jerk
4 Sets:
5 Split Jerks
immediatley into;
8-10 DB Bent Over Rows on each arm
15min. AMRAP:
8 Pull-Ups
14 Alt. DB Snatch 22,5/15kg
8 Box Jumps 70/60cm
Rx+ C2B
18:30-19:30
Siehe oben.
-MITTWOCH-
18:30-19:30
EMOM x 10min.
3 Power Cleans @70% / schwer
6-10 Push-Ups
Beides in der gleichen Minute!
EMOM x 10min.
12 American KB Swings 24/16kg
12 Air Squats
RX+ 14 Swings, 14 Air-Squats.
Auch beides in der gleichen Minute!
Optional Core: 3x 20 Weighted Sit-Ups mit einem Partner!
19:30-20:30
Siehe oben!
-DONNERSTAG-
10:00-11:00
EMOM x 15min.
5 Toes-To-Bar
1 Power or Squat Snatch (climbing)
For Time: (CAP: 12min.)
18-15-12-9
Cal Row
Deadlifts 85/60kg
20:00-21:00 Weightlifting
-FREITAG-
18:30-19:30
Conditioning Warm-Up:
30-20-10 Wall-Balls (9/6)
7 strict Pull-Ups after each round
7 Rounds:
15 Push-Ups
2 Rope Climbs/6-8 towel pull-ups
50 Double unders
Rest 1min.
Score: langsamste Zeit
-SAMSTAG-
11:00 Open Workout 19.4
-SONNTAG-
11:00 Open Workout 19.4