Workouts KW 10

Montag 

Level 1

Back Squats 3 x 6

Press 4 x 7/7

3rdn

500m Run

40 Sit ups

Level 2

Back Squats 4 x 4

Press 4 x 7/7

3 rdn

500m Run

25 T2B

 

Dienstag 

Opens Workout

17.1

 

Mittwoch

Level 1

Split Jerk 5 x 3

2er Team

15min AMRAP

10 cal Row

10 Push ups

10 Goblet Squats

+5 reps Jede Runde

Level 2

Snatch 5 x 2

2er Team

15min AMRAP

10 cal Row

10 S2OH

10 Front Squats

+5 reps jede Runde

 

Donnerstag

Level 1

Lunges 4 x 16

Bench 4 x 6

3rdn

30 Double Unders

15 Burpees

2min Rest

Level 2

Lunges 4 x 16

Bench 4 x 4

3rdn

50 Double Unders

20 Burpees

 

Freitag

Level 1

Deadlift 3 x 6

L-Sit Hold 4 x 30 sec

30-25-20-15-10

One Arm DB Thruster

5-5-5-5-5

Strict Pull ups

Level 2

Deadlift 4 x 4

L-Sit Hold 4 x 30sec-60sec

30-25-20-15-10

Thruster

max rep

Strict Pull up

 

Samstag

TGU 5 x 4/4

Handstand Hold 5 x 30sec

Sled Pull 7 x 20m

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