Der GAIN-TRAIN fährt weiter!

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Aloha Team
 
Hier noch das Programm für nächste Woche - wir werden eine Menge Spass haben! Ehrlich ; )
 
Montag
A) 3×3 Back Squat (AHAFA)
B) EMOM 18
Min. 1) 15/12 Cal Row
Min. 2) 15 American KB Swings 32/24
Min. 3) 15 Wall Balls 30/20
 
Dienstag
A) 3×3 Deadlift (AHAFA)
B) 10-15min. to get as heavy as possible…
3 Weighted Pull Ups
6 Hang Cleans
9 Front Rack Back Step Lunges (per Leg)
 
Mittwoch
Ringer Variation (GAMES WOD)
A)
30-20-10 reps of:
Air bike or Row (Calories)
Toes to Bar
Time cap: 6/7min
B)
15-10-5 reps for time of:
Burpees
Overhead squats (60/40)
Time cap: 5 minutes 
 
Donnerstag
A) 3×3 Hang Power Clean (AHAFA)
B) For Time (Cap: 18min)
40 Cals of choice
30 Toes-To-Bar
20 Wall Balls 30/20
10 Deadlifts 100/70
5 Muscle Ups
10 Deadlifts 100/70
20 Wall Balls 30/20
30 Toes-To-Bar
40 Cals of choice
 
Freitag
A) 3×3 Back Squat
B) EMOM 15
Min. 1) Max Cal Air Bike
Min. 2) Max Cal Row
Min. 3) Max Double KB Deadlift (AHAFA)
Min. 4) Rest
 
Sonntag
Team of 2:
AMRAP 12 (You do a round, I do a round. Tag your partner)
10/7 Cal Air Bike
5 Power Snatches 60/40
Rest 5min.
5 Rounds for Time: (Cap: 12min)
20 Clean and Jerk 60/40
30 Toes-To-Bar