Freitag
Freitag A) E1:30MOM x5 3 Overhead Squats 3 Boxjumps B) E2MOMx5 10 Frontsquats increase Weight every Round C) E2MOMx5 5 Backsquats increase Weight every Round D) with Last Backsquat Load 30 Deadlifts for Time T.C. 5 Min
Donnerstag
Donnerstag Barbellcycling A) 7 Min Amrap 20 Push Press 20 Hang Power Clean 20 Backrack Thruster 20 Overhead Squats 20/15 kg B) 6 Min Amrap 10 Power Clean 10 alt. Split Jerks 10 Frontsquats 25/20kg C) 5 Min Amrap 5 Snatch Pulls 5 Hang Squat Clean 5 Jerks 30/25kg D) 4 Min Amrap 1 Deadlift […]
Mittwoch
Mittwoch A) Find your Daily 3 RM Deadlift T.C. 20 Min B) E2MOM x 5 8 dead stop Deadlifts change X-Grip every Lift Max Reps Wallballs 60% 3RM 9/6 kg Wallballs Score= Reps Wallballs
Dienstag
Dienstag A) Handstand Skills B) 20 Min Amrap 1 Wallwalk + 3 Wallfaceing HSPU 6 strict Pull-ups 9 Ring Dips 12 Burpees 18 Sit-ups 24 Double Unders
Montag
Montag A) Strenght E3MOM x5 5 Frontsquats directly into 5 Backsquats increase Weight every Round B) Metcon 10 Min Amrap 5 Frontsquats 12/10 cal Erg 5 Power Clean & Push Jerk 12/ 10 cal Erg Change Erg every Round 60% 1RM C&J
Samstag
Samstag Teamwod Amrap 30 Min Teams of 3 1000m Row 150 DB Box Step over 150 DB S2O 150 Single Arm Devil Press 150 Burpee Boxjumps over Split the Reps as you want RX 22,5/15kg DB
Freitag
Freitag A) Frontsquat & Backsquats EMOM B) 5 Intervalle 2Min on 1 Min off 3/3 KB Thruster 3/3 KB Frontsquats 3/3 KB C&J Max Reps American Swings RX 24/16kg
Donnerstag Barbellcycling A) Hang Snatch Overhead Squat B) Hang C&J
Dienstag
Dienstag A) Handstand Skill E3MOM x5 1 Wallwalk + free Stand Practice Options a) stand b) Shoulder Taps c) walk with help (Partner) d) walk alone B) EMOM 14‘ Min 1-3 : 30 Sek Work 30 Sek Rest Min 1: alt. DB C&J Min 2: Double Unders / Double Under Jumps Min 3: Ring Dips […]
Montag
Montag 7 Min Amrap 3 strict Pullups 6 Single Arm DB Thruster 9 Boxjumps 2 Min Rest into 6 Min EMOM for Max Reps Min 1: American KB-Swings Min 2: DB Box Step ups RX 17,5kg 12kg DB 24/16kg KB Zubriger 3 Sets 10-12 Turkish Situps 10-12 DB Bent over Row