Workouts KW 2

Montag

Level 1

Back Squats 3 x 5

Press 3 x 5

WoD:

15min AMRAP

2er Team Immer im Wechsel

10 DB Walking Lunges

10 DB Hang Power Cleans

Level 2

Back Squats 5er max finden  dann 1 Satz 20% runter max rep Satz

Press 4 x 5 work up to a max

WoD:

15min AMRAP

2er Team Immer im Wechsel

10 FrontRack Lunges

10 Hang Power Cleans

Dienstag

Level 1

Deadlift 3 x 5

Pull ups 4 x 7

WoD:

EMOM 10

10 Swings

15 Double Unders

Level 1

Deadlift  4 x 5 work up to a max

Weighted Pull ups 4 x 7

WoD:

EMOM 10

2 Power Cleans 80/60

Double Unders 10/10/15/15/20/20/25/25/30/30

Mittwoch

Level 1

4 rdn

10 Burpees

15 Push ups

20 Box Jumps

20min AMRAP

10 Hollow Rocks

10 Med Ball to toes

10 Get up Sit up

Level 2

4 rdn

10 Burpees

15 HSPU

20 Box Jumps

20min AMRAP

10 Hollow Rocks

10 Med Ball to toes

10 Get up Sit up

Donnerstag

Level 1

Back Squats 3 x 5 +2,5-5kg

Close Grip Bench 4 x 5

6 Rdn

2er Team

P1  10/15cal Row

P2 10 KB Swings

P1 10 KB Swings

P2 10/15cal Row

Level 2

Barbell Box Step ups 4 x 20

Close Grip Bench 4 x 20

6 Rdn

2er Team

P1  10/15cal Row

P2 15 KB Swings

P1 15 KB Swings

P2 10/15cal Row

Freitag

Level 1

Power Clean 5 x 3

Chin ups 5 x max rep

15min AMRAP

10/15 Push ups

20 Bulgarien Split Squats

25 Sit ups

Level 2

Power Clean 5 x 3

+ 5 DB Box Jumps

Chin ups 5 x max rep

15min AMRAP

15 True Push ups

20 Bulgarien Split Squats

15 T2B

Samstag

5 x 20m Farmer Walk

5 x 10-15 Hammer Curls

5 x 10-15 DB Hex Press

5 rdn

3 Wall Climps

20 Wallballs/Thruster

Sonntag

2er Team

10 Partner Plank Burpees

50 Wallballs

50 cal Row

10 Partner Plank Burpees

40 Wallballs

40 cal Row

10 Partner Plank Burpees

30 Wallballs

30 cal Row

10 Partner Plank Burpees

20 Wallballs

20 cal Row

10 Partner Plank Burpees

10 Wallballs

10 cal Row

10 Partner Plank Burpees

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