Samstag
Samstag Amrap 10 30cal Row 40m Sandbag Carry 70/50kg Rest 5 min, then For Time (T.C 8 min) 2-4-6-8-10-12-14-16-18-20 Box Jump Over Strict Pull up/Ring Row Rest 5 min, then Amrap 10 30cal Ski 40m Farmers Carry 40/30kg Rest 5 min, then For Time (T.C. 8 min) 2-4-6-8-10-12-14-16-18-20 KB Swing 28/20 kg Strict HSPU/Push up
Freitag
Freitag
Donnerstag
Donnerstag
Mittwoch
Mittwoch
Dienstag
Dienstag
Dienstag
Dienstag
Montag
Freitag
Freitag A) 5 Sets 10 alt. DB Hang Power Snatch AHAP 1-2 Ropeclimbs T.C. 20 Min B) 21-15-9 Deadlifts 50 %1RM Wallballs Hand Release Push ups T.C. 12 Min
Donnerstag
Donnerstag A) Find your 1 RM Complex 1 Clean 1 Frontsquat 1 S2O B) Teams of 2 Amrap 15 Buy in 1500/1200m Row into You Go I Go 3 Cleans 3 FS 3 S2O 15 Russian KB Swings 24/16kg
Dienstag
Dienstag