Montag For Time 10-9-8-7-6-5-4-3-2-1 Strict Pullups alt. DB Hang Power C&J Zubringer Rumpf is Trumpf
Freitag: Kraft 5×5 Frontsquats Metcon 21-15-9 Boxjumps Slamball over Shoulder
Donnerstag
Donnerstag Gewichtheben Clean&Jerk
Mittwoch: Kraft 5×5 Bench Press Metcon Amrap `12 5 Man Maker 5 Slamball Smash
Dienstag: Kraft 5×5 Dead Lift Metcon For Time Walking Lunges 10-20-30-40-30-20-10 Airsquats 20-40-60-80-60-40-20
Montag
Montag: Kraft 5×5 Strict Press Metcon EMOM `15 Min. 1: 2 Rope Climb Min. 2: 25 Sit ups Min. 3: 12/15 cal. Row
Samstag: Team of 2 Amrap 6min. -> 3min. Rest 1. Battle Rope -> Boxjump over 2. Wallsit -> Push ups 3. Handstand -> Jump Rope 4. Plank -> Wallballs
Freitag
Freitag: Kraft 5 x max Strict Pull ups Metcon 3 Tabata Stationen 20/10 1: Bike 2: Bent over row 3: Devils Press
Donnerstag
Donnerstag Weightlifting Snatch Skill High Boxjump
Mittwoch
Mittwoch A) Backsquats 5×5 B) Metcon 5 Rounds for Time 20 Wallballs 20 cal. Row T.C. 15 min.