MONTAG 06.12.2021
METCON
A: 5 Sets
5 Strict Press
Immediately into:
10 Barbell Bent over Rows
Immediately into:
50 Double Unders
Rest 90"
B: 12 RFT
10 Wall Balls 8/6
3 Devil Press 17,5/12,5
*cap: 18'
DIENSTAG 07/12/2021
METCON
A: 4 RNDs of
0-2min.
Max cal. Row/Ski
3-5min.
Max Back Squats @40% of 1RM
6-8min.
Max American KB Swings 24/16
8-9min.
Rest
B: For time
100 Push Ups
*every time you break, 25 Double Unders
MITTWOCH 08.12.2021
HOME WOD!
DONNERSTAG 09/12/2021
METCON
A: Every 90sec. x 12 Rounds: (18min. total)
3 Hang Power Cleans
4 Front Squats
5 Burpees
5' Rest
B: 18' AMRAP
7 T2B/K2E
21 Russian KB Swings 24/16
7 T2B/K2E
21 Sit-Ups (Feet Anchored on KB)
250m Run
FREITAG 10/12/2021
METCON
A: 16' E4MOM
20/15 cal. Row
10 DB-Bench Press @50-60% of 1RM
B: For Time:
100 Pull-Ups
* EMOM 5 DB Thrusters 20/12,5
*Start with Thrusters!
*cap 16'
C: 4 RNDs of
Max weighted Plank
150m Run AFAP
SAMSTAG 11/12/2021
METCON
For time:
50 RNDs:
2 Deadlifts 80/50
2 Lateral Burpees over the bar
5' rest
25 RNDs
4 Thrusters 30/20
4 Pull-Ups