Workouts KW 4

Montag

Level 1

Alternierend

DB Press 5 x 8

Pull ups 5 x max rep

15min AMRAP

2er Team immer im Wechsel

3/5 Push ups

6 Swings

9 Air Squats

Level 2

Alternierend

Push Press 5 x 3 vom Boden

Muscle ups/C2B Pull ups 5 x max rep

15min AMRAP

2er Team immer im Wechsel

3 Power Clean

6 Push ups

9 Air Squats

 

Dienstag

Level 1

Back Squats 3 x 5 + 5kg

Back Squats 2 x 10

3min Max rep each 2min Rest

  • Wallballs
  • Row
  • Burpees

Level 2

Back Squats 5 x 10 10er max finden

4min Max rep each 1min Rest

  • Thruster
  • Row
  • DB Burpees over Box

 

Mittwoch 

Level 1

Power Clean 5 x 3

Dynamic Step ups 4 x 10/10

10-9-8-7….1 Goblet Squats

5-5-5-5-5-5-5-5 Burpees

Level 2

Deadlift to PowerClean Complex 5 x 3/3

+ Dynamic Step ups 10/10

12-10-8-6-4-2 Front Squats 80/50

5-5-5-5-5-5 DB Burpees to Box Jump

 

Donnerstag 

Level 1

Deadlift 5 x 5 + 5kg

KB Floor Press 5 x 8

12min AMRAP

10 Body Row

10 Push ups

Level 2

Tabata Deadlift GFY Challenge -> Sauber Arbeiten

Vertical Bench 4 x 10

12min AMRAP

5 Strict Pull ups

10 True Push ups

 

Freitag

Level 1 + 2

DB Hex Press 5 x max rep

Bent over Row w/2 DB’s/KB’s 5 x max rep

Plate Curls 5 x max rep

20min AMRAP

30sec/30sec Side Pilar w. reach under

5 Dead Bug

10 Ball to toes

 

Samstag

Level 1

Back Squats 5 x 5 + 5kg

+ 5 Box Jumps

2 Rdn 5min AMRAP 3min Rest

8 DB Snatches

12 Sit ups

16 Double Unders

Level 2

Back Squats 5 x 5

+ 5 Shin Hops on Plate

2 Rdn 5min AMRAP 3min Rest

4 Power Snatch

8 T2B

20 Double Unders

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