Skill: Push-Press ODER
Strength: Push-Press 3×3, climbing

15min. AMRAP:
10 Burpees
5 Thrusters 42,5/30kg
10 Pull-Ups
5 Thrusters

*Alle 2 Runden fügt ihr den Hanteln 10/5kg hinzu.

Scaled: Startgewicht über alle Runden beibehalten.

19:00-20:00�Siehe oben.

-DIENSTAG-
17:30-18:30

For Time:
400m run
120 Double-unders
400m run
100 air squats
400m run
80 abmat sit-ups
400m run
60 alt. db snatches 22,5/15kg
400m run
40 wall balls 9/6kg
400m run
20 handstand push-ups
400m run

Time Cap: 35min.

18:30-19:30
Siehe oben.

-MITTWOCH-
18:30-19:30
EMOM x 30min!
Min. 1) 1 Round of “DT”
Min. 2) 15 Toes-To-Bar
Min. 3) Rest

“DT” is:
12 Deadlifts
9 Hang Power Cleans
6 Jerks

Weights:
RX – 50/35kg
RX+ – 60/42,5kg

19:30-20:30
Siehe oben!

-DONNERSTAG-
10:00-11:00

Strength:
5×10-12 strict/banded strict Pull-Ups +
5x :45-:60 Plank Hold
Rest :60

15min. to finish…
10 Rounds:
15 Russian KB Swings 32/24kg
10 Hand Release Push-Ups

20:00-21:00 Weightlifting

-FREITAG-
18:30-19:30

20 Minuten:
Front Squat Stamina:
50% of 1RM max. unbroken Reps!
into max. Wall-Sit

Rest as needed. Ziel sind 3-5 Sets.

12min. AMRAP:
5 Squat Cleans 42,5/30kg
10 Push-Jerks
20 Double Unders

-SAMSTAG-
11:00-12:30
Teams of Two! Eine Person arbeitet.

5 Rounds: (0-10min.)
12 Snatches 52,5/35kg
24 Wall Balls 9/6kg

10-18min. (Alternating with partner)
1mile run (in 160m intervals)

18-35min.
42-30-18
Hang Power Cleans 52,5/35kg
Burpees over the bar
HSPUs

-SONNTAG-
11:00-12:00

Strength:
Power Clean 5x 1.1.1 (10s rest between reps, 2 Min rest between sets)

3 Rounds:
10 C2B
10 Front Squats 70/45kg
10 Burpees over Bar

Cap: 8 Minuten

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!