Workouts KW 3

Montag 

Level 1

Deadlift 4 x 5 + 5kg zu letztem mal

3rdn

1min Each

DB Push Press

Lateral Skie Hopers

Sit ups

Swings

Burpees

Rest

Level 2

Defizit Deadlifts 4 x 3

3rdn

1min Each

Push Press

Lateral Skie Hopers

T2B

Swings

Burpees

Rest

Dienstag 

Level 1

4rdn

300m Row

2min Rest

max rep Pull ups

2min Rest

20min AMRAP

1min Dead Buck

10 MedBall to toes

20 Russian twists

Level 2

4rdn

500m Row

2min Rest

max rep Pull ups

2min Rest

20min AMRAP

1min Dead Buck

10 MedBall to toes

20 Russian twists

Mittwoch

Level 1

Back Squats 3 x 5 +5kg

Press 3 x 5 + 2,5kg

30-20-10

Heavy Goblet Squats

20-15-10

Push ups

Level 2

Back Squats 4 x 2

Press 4x 3

2er Team

40-30-20

Back Squats 100/80

Dynamic Push ups

Donnerstag 

Level 1

DB Hex Press 6 x 15

Bent over Row 6 x 15

Hammer Curls 6 x 15

5 rdn

40sec SupermanHold

20 Unbroken Wallballs

Level 2

DB Hex Press 6 x 15

Bent over Row 6 x 15

Hammer Curls 6 x 15

5 rdn

1min SupermanHold

30 Unbroken Wallballs

Freitag

Level 1

Back Squats 3 x 5 + 5kg

Bench Press 3 x 5

30-25–20-15-10

Swings

40m One Arm Farmer Walk

Level 2

Front Rack Walking Lunges 4 x 20

Close Grip Bench 3er max finden dann – 20% und einen max rep Satz

35-30-25–20-15

Swings

40m One Arm Farmer Walk

Samstag 

Level 1

Power Clean 3er

Chin ups 3 x max rep

12min AMRAP

20m Bear Crawl

10 Dips (Box)

20 Air Squats

Level 2

Power Snatch 2er

+ 5 Shin Hops

12min AMRAP

20m Bear Crawl

10 Ring Dips

20 Bulgarien Split Squats

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