Dein Plan für diese Woche:
Montag
10/3/2022
4 sets of:
4 seated BJ
1-2 TGU/s
ME sT2B
1:30 rest
EMOM 15

I) 8-12 cal Row (TC: 50)
II) 12-20 BJO (TC: 50)
III) 12-18 DB Snatches (TC: 50)

Dienstag
10/4/2022
Barbell Cycling (C&J)

Every 90s for 12 min

4 Sq. Cleans & Push Jerk

For Time:

21 – 15 – 9

WBS
Bike/Row
T2B

Mittwoch
8/11/2021
4 sets of:
5 DL@30X0
8-12 DB/KB Press
1:30 rest
AMRAP 16

12/15 cal Row or 9/11 cal Bike
14 Push ups
13 KBS (W: 13+)
12m SA OH w. Lunges

Donnerstag
10/5/2022
4 sets of:
6-8 Ball Slams
8-12 Cossack SQ/s
5 Bench Press@32X0
1:30 rest
4 RFT:

50 DU
15 Thruster (W: 15+)
10 Pull ups

Scale up: 5 BMU/5RMU

TC: 15

Freitag
10/6/2022
4 sets of:
6-8 Rot. Med Ball Throw/s
8-12 Chest Sup. DB Row
15m SA OH Carry/s
1:30 rest
For time:

Buy in: 500m Run

21 – 15 – 9
SBOS
cal Erg

Buy out: 500m Run

TC: 12

Samstag
10/7/2022
Barbell Cycling (Snatch)

Every 90s for 12 min

5-6 Sq. Snatches

AMRAP 12

5 BBJ
10 DDB H. C&J (W: 15+)
12/15 cal Bike or 16/20 cal Row

Sonntag
10/8/2022
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