MONTAG 29/11/2021
STRENGTH: 4-5 sets in a 20' window
8 Back Squats (30X0 tempo)
8 Hip Thrusts
*Tempo is 3 second count on the way down. Zero time at the bottom. Up. And then 0 seconds spent at the top, before going back to a 3 sec. decent.
WORKOUT
TABATA this:
TABATA A: Hang Power Cleans
immediately into:
TABATA B: Front Suats
immediately into:
TABATA C: Push Press
immediately into:
TABATA: Sumo Deadlift High Pulls
DIENSTAG 30/11/2021
WORKOUT
Get as far as possible in 50min...
300m run
70 Double-Unders
300m run
60 Air Squats
300m run
50 Abmat Sit-Ups
300m run
40 American KB Swings 24/16
300m run
30 KB Goblet Squats 24/16
300m run
20 Burpees
300m run
300m = 2 RNDs arount the box!
MITTWOCH 01/12/2021
STRENGTH
16' E4MOM
300m Run
10 Strict Press
Max Push Press
RND 1: @30% of yor 1RM
RND 2: @40% of your 1RM
RND 3: 50% of your 1RM
RND 4: 60% of your 1RM
WORKOUT
For Time:
50 Alt. DB Snatches
50 DB Power Cleans
50 DB Push Press
*EMOM complete 5 Burpees
*Start with Burpees
*use 20/12,5kg DB´s!
DONNERSTAG 02/12/2021 WORKOUT
A: 5 RNDs of:
500m Run
500m Row
B: 5 RNDs of:
500m Run
500m Ski
FREITAG 03/12/2021 STRENGTH
Back Rack Lunges
Front foot on a 20kg plate for an extra deficit. Complete 5 reps on each leg with a 3 second eccentric.
18' to find your 5/5 rep max!
WORKOUT
2 Rounds:
20 Cal
20 Heavy Wall Balls
20 American KB Swings 24/16
2 Rounds:
15 Cal
15 Heavy Wall Balls
15 American KB Swings 24/16
2 Rounds:
10 Cal
10 Heavy Wall Balls 24/16
10 American KB Swings 24/16
Cap: 15min
SAMSTAG 04/12/2021
STRENGTH: 16' E4MOM
400m Run "Buy in"
into:
RND 1: 5 Deadlifts @50% of yor 1RM
RND 2: 5 Deadlifts @65% of your 1RM
RND 3: 5 Deadlifts @ 75% of your 1RM
RND 4: Max unbroken Deadlifts at 85% of your 1RM
You are running each time. (1600m total)
WORKOUT
Get as far as possible in 15min.
10-20-30-40-50
Wall Balls 10/6
Alt. DB Lunges 20/15
Sit-Ups (Anchor your feet in your DB’s)
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