Workouts für die nächste Woche

Aloha Team
Hier die Workouts für die nächste Woche. Wir wünschen euch einen guten Start ; )
 
Montag
A) 3x3 Bench Press AHAFA
B)
5 Rounds for Time (TC: 10min)
20 DB Floor Press Alternating (10 each) 22.5/15
10 Pull ups
Rest
5 Rounds of for Time (TC: 10min)
10 DB Clean + Press  22.5/15
10 Burpees
Rest
Cash Out (TC: 5min):
50 DB Russian Twist (L+R=1) 22.5/15
 
Dienstag
AMRAP 7:
10 DB Bent Over Rows (Each Side) 25/20
50 Double Unders
AMRAP 7:
10 Box Jumps 24/20
15 DB Snatches 25/20
AMRAP 7:
10 Toes to bar
20 Sit Ups
 
Mittwoch
For time (TC: 10min)
40-30-20-10
Alt. KB Hang Snatch 24/16
Alt. KB Goblet Lunges 24/16
 
For Time (TC: 10min)
10-20-30-40
Med Ball Sit Ups 30/20
20-40-60-80
Russian Twists with 5/10
 
For Time (TC: 10min)
75 Med Ball Thrusters 30/20
EMOM 5 Burpees / Start with burpees
 
Donnerstag
3 Rounds:
2min. of Pull-Ups
2min. of Push Press 40/30
2min. of Box Jumps 24/20
2min. of Burpees
2min. of Max Cal Air Bike / Row
1min. Rest
 
Cash Out:
Weighted Partner Planks
1min. on 1min. off x 3 Rounds each
 
Freitag
A)
3x3 Shoulder Press AHAFA
B)
10-9-8-7-6-5-4-3-2-1
DB Renegade Row R 22.5/15
DB Renegade Row L
DB Push Press R
DB Push Press L
Toes to Bar
 
Sonntag
FIRST CUT @ Games 2019
4 rounds:
400m run
3 legless rope climbs
7 squat snatches 85/60
Time cap: 20 minutes