13.09.2017

Strength:

Deadlift Set 1: 8 Reps @ 55% 1 RM, Set 2: 6 Reps @ 65%, Set 3: 4 Reps @ 75%, Set 4: 2 Reps @ 85%, Set 5: 2 Reps @ 90%, Set 6: 2 Reps @ 93%

Conditioning:

3 Runden von: a) 1 Minute A-Bike, b) 1 Minute Alternating Dumbbell Snatches (22,5/15), c) 1 Minute Double Unders, d) 1 Minute Alternating Kettlebell Front Rack Reverse Lunges, e) 1 Minute Pause

12.09.2017

Strength:

Snatch Balance 3×3

Snatch 2/2/2/2/1/1/1

Front Squat 3×5 @ 70 – 75% 1 RM

11.09.2017

Strength:

Strict Handstand Push Ups 3×5

Ring Pull Ups 3×5

Conditioning:

6 Minuten AMRAP von: a) 12 Wallball Shots (9/6), b) 9 Toes To Bar, c) 6 Burpees, 3 Minuten Pause, danach 3 Runden auf Zeit von: a) 25 Kettlebell Swings (24/16), b) 15 Push Ups

09.09.2017

Strength:

3 Runden nicht auf Zeit von: a) 8/8 Reps Bulgarian Split Squats, b) 8 – 10 Reps Ring Push Ups, d) 6 Reps Chin Ups

Conditioning:

EMOM For 8 Minutes Of: Even: 3 Man Makers (22,5/15), Odd: 15/10 Kalorien Rudern

3 Runden auf Zeit von: a) 7 Clusters (60/40), b) 7 Chest To Bar Pull Ups