Mittwoch
Mittwoch A) Find your 1 RM Thruster in 15 Min 5-5-5-3-3-3-1-1-1 B) For Time Teams of 2 3km Row E2MOM 5 Syncro Thruster (50%1RM)
Dienstag EMOM 20 Min 1: 1 Wallwalk Min 2: 1 Set unbroken strict Pullups Min 3: 30 Sek Amrap Double Unders Min 4: Amrap Burpee Pullups Min 5: Rest
Montag
Montag Intervalle 4 Sets 2Min on 2Min off 4x 20 m Shuttle Run 10 Hand Release Deadlifts 60/45 kg 10 Boxjumps over Max Reps No Squat Wallball Shots Finisher Heavy Sledpush
Restday
Restday
Samstag
Samstag 21-15-9 Frontsquats 50/35 kg 6-3-1 Ropeclimbs 600 – 400 – 200 m Run T.C. 25 Min
Freitag
Freitag A) Backbuilder 5 Sets im Supersatz max unbroken strict Pullups 10-12 unbroken Deadlifts 50-60% 1RM B) E4MOM x4 15/12 cal Bike 15 Burpees 15/12 cal Row
Barbellcycling
Donnerstag Barbellcycling
Mittwoch A) E3MOM x5 6 Deadlifts 9 Boxjumps 12 Push ups B) 3 Rounds For Time 20 American Swings 20 Sek Plank 20 Hand to Hand Swings 20 Sek Plank 20 Russian Swings 20 Sek Plank RX 24/16 kg T.C. 12 Min
Dienstag W.O.D EMOM 20 Min 1: 2 Wallwalks Min 2: 30 Sek Amrap 1 strict Pullup 1 K2E Min 3: 30 Sek alt. KB Clean & Jerk Min 4 : 15/12 cal Bike Min 5 Rest into for Time 2000m Row T.C. 30 Min
Montag
Montag W.O.D Benes Birthday Workout Strongman Fun Sledpush & Pull Farmers Walk Sandbag Carry Overhead Press