Testwoche - erfolgreich erledigt!

Overhead
Aloha Team
Wir sind beeindruckt! Unsere Trainingsprogramm scheint tadellos zu funktionieren ; ) So viele PR-Burpees haben wir noch nie gemacht – herzliche Gratulation!
 
Workouts für die nächste Woche:
 
Montag, 25.11.2019
Every 2min for 36min (1:40 work/0:20 rest)
1. Cal Row
2.  AMRAP of 5 ring push-ups + 5 ring rows + 5 v-ups
3. Cal Air Bike
4. AMRAP of 2 KB turkish get-up each arm 16/12, 8 box step-up 24/20”
5. Burpees
6. AMRAP of 5 wall-ball 30/20, 5 half-kneeling rotational med ball throw on each side
 
Dienstag, 26.11.2019
A. 1RM Power Snatch
B. Max Set Unbroken Toes to bar in 35s
C. EMOM 15
(1) – 7 Power snatch (touch and go) @ 50%+
(2) – Toes to bar, 50% of reps done in B
(3) – 7 Power snatch (touch and go) @ 50%+
(4) – Toes to bar, 50% of reps done in B
(5) – Rest/load the barbell
 
Mittwoch, 27.11.2019
A. Every 2min for 10min
3 Power Cleans
3 Front Squats
3 Push Jerks
Same weight for the  whole complex – add weight after full round if form allows
 
B. AMRAP 12
3 Rounds of "Macho Man" 60/40
15 Toes to Bar
 
1 Round of "Macho Man":
3 Power Cleans
3 Front Squats
3 Push Jerks
 
Donnerstag, 28.11.2019
A. 3 to 5 rounds for quality (Time cap. 15min)
2 Skin the cat
2/side Turkish get-up (KB – AHAFA)
1 Rope climb
 
B) For time
20 – 15 – 10 – 5
Cal Air Bike / Row
Double KB Snatch @ 2 x 24/16
KB Front rack back step lunge @ 2 x 24/16
Pull up
(Time cap. 16min)
 
Freitag, 29.11.2019
A. 3 x 10 Deadlift @ 68-72%
 
B. 4 total intervals, alternate B1 / B2
B1. AMRAP 4
6 Shuttle run 20m
9 KB swing @ 36/28
12/9 Cal Air Bike
 
REST
 
B2. AMRAP 4
10 DB Hang clean and jerk @ 2 x 30/22.5
10 Burpee pull-ups
10 DB box step over, 24/20” @ 2 x 30/22.5
 
REST and REPEAT ; )
 
Sonntag, 1. 12.2019
 
A. Pausing Overhead Squat
5 x 1 with 10 Second Pause in Bottom
 
B. AMRAP 16
15 Overhead Squats 40/30
30 Double Unders
15 Floor Presses 40/30
30 Double Unders