MITTWOCH 24/11/2021
STRENGTH A: Bend over Rows 4 x 8-12 B: 100 DB-Push Ups *split as needed
WORKOUT 15' AMRAP 21 Wall Balls 15cal. 9 Deadlifts 70/45
DONNERSTAG 25/11/2021
STRENGTH A: Weighted Knee Raises 4 x max reps B: DB-Deadlifts 10 x 5 60'' rest betw. sets
WORKOUT 5 RFT 300m Run 10-8-6-4-2 Hang Power Cleans *increase weight every RND! 5 Burpees over the Bar
FREITAG 26/11/2021
STRENGTH A: Back Squat 5-5-5-5-5 B: Seated BB-Good Mornings 8-8-8-8-8
WORKOUT
8' AMRAP 8 alt. DB-Lunges 8 Box Jumps 8 DB-Power Cleans 32 Double Unders 2' Rest 8' AMRAP 8 alt. DB-Goblet Squats 8 Box Jumps 8 DB-Hang Power Cleans 32 Double Unders *use 22,5/12kg DBs
SAMSTAG 27/11/2021
STRENGTH
4 Super sets
6-8 BB-Push Press
8-10 supinated Bent over Rows
2' rest betw. sets!
WORKOUT
A: 3 x 2' AMRAP
10/8cal Ski
8 alt. DB-Snatches 30/22,5
Max T2B in remaining time
*1' rest betw. AMRAPs!
3' rest
B: 3 x 2' AMRAP
10/8cal Row
8 Wall Balls 10/6
Max. Push Ups