Workouts KW 5

Montag

Level 1

Back Squats 4 x 5 + 2,5kg

KB-Press 4 x 8

2er Team

15min AMRAP

50 DB Thruster

50 Sit ups

50 Box Jumps

Level 2

Front Squats 4 x 5  + 1 x max rep -20%

KB-Push Press 4 x 10

2er Team

15min AMRAP

50 DB Thruster

50 T2B

50 Skie Hopers

 

Dienstag

Level 1

Deadlift 1 wdh @ 70-75% Alle 30sec für 15min

5 rdn

5 Strict Pull ups

10 Push ups

20 Walking Lunges

Level 2

Deadlift 1 wdh @ 80% Alle 30sec für 15min

6 rdn

5 Strict Pull ups/3 Muscle ups

10 True Push ups

20 Walking Lunges w. Plate

 

Mittwoch

Level 1

Power Clean 5 x 4

Chun ups EMOM 7 2-4reps

7 rdn

8 DB Power Snatches

40m Run

Level 2

Clean 5 x 3

+ 5 Shin Hops

Chin ups EMOM 7 4-6reps

7 rdn

8 Snatches

10 Burpees over Bar

 

Donnerstag

2rdn

40sec on/20sec off

Battle Rope

Row

Slam Balls

Wallballs

Burpees

Sled Pull

FrontRack Hold

20min AMRAP

Seated Med Ball Throws 10

Side Pillar 10/10

Med Ball to toes 10

Dead Bug 5

 

Freitag 

Level 1

Front Squats 4 x 5

Bench Press 4 x 5

10-9-8-7-6…1

Push Press

Burpees

Level 2

Front Squats 4 x 5

Close Bench 4 x 4

10-9-8-7-6…1

Clean an Jerk

Burpees over Bar

 

Samstag

Level 1 und 2

Pull ups 7 x max rep

Ring Dips 7 x max rep

Level 1

3 rdn

15 Swings

20 Sit ups

25 Air Squats

Level 2

5 rdn

6 Power Cleans

9 Front Squats

12 T2B

Leave a Reply

You must be logged in to post a comment.