Workouts KW 6

Montag

Level 1

Press 4 x 5 +2,5 kg

KB Bent over Row 4 x 10

5rdn

max rep Goblet Squats 24/16

10 Burpees

Level 2

Press 4 x 1 Working Sets

KB Bent over Row 4 x 10

5rdn

max rep Back Squats 100kg oder BW

7 Burpee Box Jumps

 

Dienstag

Level 1

Power Clean 5 x 3

2er Team

15min AMRAP

2-4-6-8-10…

Pull ups

Box Jumps

Push Press

Level 2

Power Snatch 3-3-3-2-2-1-1

+ Dynamic Step ups 10/10

2er Team

15min AMRAP

2-4-6-7-10…

C2B

HSPU

Hang Power Clean 70/40

 

Mittwoch

Level 1

Bench Press 4 x 5

Deadlift 4 x 5 + 5kg

2 rdn

50 Sit ups

40 Push ups

30 cal Row

Level 1

Bench Press 3-3-2-2-1-1

Deadlift 10-8-6-4-2

2 rdn

30 T2B

40 Thruster 30/20

30 cal Row

 

Donnerstag 

Level 1

Back Squats 4 x 5 +5kg

Pull ups 4 x 5

3rdn

3min AMRAP 2min Rest

3 WallClimbs

6 Burpees

12 Double Unders

Level 2

Back Squats 3-3-2-2-1-1

Weighted Pull ups 6 x 3

3 rdn

3min AMRAP 2min Rest

4 Power Clean 70/40

4 S2OH 70/40

16 Double Unders

Freitag

TGU 5 x 3/3

Strict T2B 5 x 8

Tobias B-Day Waffel Workout

28 kb OH Squats

28 T2B

28 Goblet Squats

28 Pull ups

28 Burpees

28 KB Snatch

28 cal Row

 

Samstag

Level 1 + 2

12min AMRAP

20m Farmer Walk w. 1 KB L

10 Push ups/True Push ups

20m Farmer Walk 2. 1 KB R

10 KB Swings

20min AMRAP

Plank Variation 10 reps

Ball to toes 10 reps

Russian Twist

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