Dienstag 24.01.2023
Dienstag Kraft Strict press 3×5 80% 3×3 85% 3×1 90% % von 1RM strict press Metcon AMRAP 15 20 DB walkinglunges 15 pushpress 10 airsquats 5 pushups RX DB Overhead Lunges 22,5/15 kg scale DB lunges
Montag 23.01.2023
Montag Deadlift 3×5 80% 3×3 85% 3×1 90% % von 1RM Deadlift Metcon 50-40-30-20-10 Boxjumps/ step ups Situps T.c. 18 min
Freitag
Freitag A) Squats B) Metcon Teams of 2 Amrap 9 12 Wallballs 12 Medball Lunges 12 Burpees
Donnerstag
Donnerstag Teams of 3 30 Min Amrap Buy in 2000 m Row into 30 Rounds 2 Works Syncro 1 Rest 3/3 Cleans 3/3 Frontsquats 3/3 S2O Single Kettlebell per Side into Max cal Assaultbike RX 1×24/1x16kg
Mittwoch
Mittwoch A) Find your daily 1RM B) Metcon 12 Min Amrap Teams of 2 20 Burpees over Bar lateral 20 Power C&J 20 Situps Bar 60% aus A Split as you want
Dienstag
Dienstag A) Kraft 15 Min Amrap 1-2-3-4-5-6-7-8-9+1 Reps RX Strict Pullups Knee K2E Strict Wallfaceing HSPU Scale Band Pullups Knee Raises Push ups B) Metcon Amrap 10` 10 alt DB Snatch RX 22,5 /15kg 2,4,6,8,10 + 2 Burpee Boxjumps
Montag
A) Strenght Teams of 2 Find your daily 1RM Power Clean + Frontsquat T.C. 15 Min B) Metcon 12 Min Amrap Teams of 2 1000m Row 60 Frontsquats 60%1RM 500m Row 30 Frontsquats 60%1RM into Max Distance Row Split as you want
A) Strenght SB Clean Leadder B) Teamwod Team of 3 5Min EMOM Syncro Burpees into 3x 5 Min Amrap 1 Min Rest Row Ski Bike For Max Cals
Freitag
Freitag A) Metcon 7 Rounds for Time 200m Shuttle Run 15 Airsquats 10 DB C&J T.C. 20 Min B) Handstand
Mittwoch
Mittwoch A) Strenght Power Clean & Frontsquat would be good to know your Frontsquat weights 50% 70% & 85% of 1 RM B) Metcon 10 Min Amrap 10 Deadlifts 60% 1RM 20 Wallballs 9/6 kg