Workouts KW 7

Montag

Level 1

Deadlift 4 x 10

20min AMRAP

3er Team

Swings 30

Push ups 40

Thruster 50

Sit ups 60

Level 2

Defizit Deadlift 5 x 5

20min AMRAP

2er Team

15 S2OH

20 T2B

25 Power Cleans

30 Back Lunges

 

Dienstag

Level 1

Press 4 x 10

Body Rows 4 x 10

3 rdn

2min max rep 2min Rest

30 Double Unders

max rep Burpees

Level 2

Press + Push Press 4 x 5+5

Body Rows 5 x 10

4 rdn

2min max rep 2min rest

5 Squat Snatches

50 Double Unders

max rep Burpees over Bar

 

Mittwoch

Level 1

Cleans 5 x 3

500m Run

50 Lunges

30 Dips

20 Pull ups

Level 2

Cleans + Jerk 5 x 2 + 2

+ 5 Shin Hops

500m Run

20 Squats Cleans

30 C2B Pull ups

40  HSPU

 

Donnerstag

Level 1

BackSquats 3 x 10

Reverse Flys 5 x 15

Sled Push 7 x 20m

Level 2

BackSquats 4 x 8

+20m KB Front Rack Walk

Reverse Flys 5 x 15

Sled Puhs 7 x 20m

 

Freitag

Level 1

Bench Press 3 x 10

Bent over Row 5 x 10/10

4rdn

10 Burpees

30 Air Squats

Level 2

Close Bench Press 3 x 10

Bent over Row 5 x 10/10

5 Rdn

5 WallClimbs

20 Box Jumps

 

Samstag 

Level 1/Level 2

Ball to toes 4 x 20

Handstand Hold 4 x 30-60sec/ w. Leg Drop

21-18-15-12-9-6-3

Swings/Deadlift

Push Press/Ring Dips

Russian Twists/V-ups

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