Samstag
Samstag For Time T.C. 30 Min Teams of two 100 cal Row 100 cal Assaultbike 100 cal Ski EMOM 0-10 5 syncro alt. KB Clean & Jerk EMOM 11-20 4 syncro alt. KB Thruster EMOM 21-30 10 syncro American Swings RX 24/16 kg Kettlebell (100 cal per Erg as Team swich as you want)
Freitag
Freitag A) 5 Sets AHAP 2x10m Suitcase Carry 5 SB to Shoulder + 10m Bearhug carry T.C. 18 Min B) For Time 25-20-15-10-5 Boxjump over 5-4-3-2-1 Deadlift […]
Donnerstag
Donnerstag Barbellcycling A) Find your 5 RM Hang Power Snatch T.C. 10 Min B) Find your 5 RM hang Power C&J T.C. 10 Min C) 5 Rounds for Time 12 Deadlifts 9 hang Power Cleans 6 Jerks (60% von B) T.C. 10 Min
Mittwoch
Mittwoch A) 5 Sets AHAP Rest as needed 10 Barbell Strict Press 10 Barbell Bent over Row T.C. 18 Min B) For Time go unbroken as long as possible 100 Kettlebell hang Power C&J 50 American Swings swich Arms as needed RX 24/16 Scale 16/12kg Every Time you drop the Kettlebell Choose your Penalty 15/12 […]
Dienstag
Dienstag A) Backsquats (RX needs to know 1 RM) 10 Reps 60% 8 Reps 65% 6 Reps 70 % 3×3 @ 75 % Scale Take your Time to find your daily 5 RM T.C. 30 Min B) 10 Min Amrap 10-20-30-40-50…+10 Reps Wallballs Wallball walking Lunges RX 9/6kg Scale 6/4kg
Montag
Montag 5 Rounds in EMOM RX Scale Min 1 2 Wallwalks 1 Wallwalk Min […]
Samstag
Samstag Teamwod In a 35 Min Window A) For Time 50 cal Bike You Go I Go 1500m Row You Go I Go 10-9-8-7-6-5-4-3-2-1 Syncro alt. DB Snatch 5 Syncro DB Squats between Sets RX 22,5/15kg 1500m Row You Go I Go 50 cal Bike You Go I Go T.C. 25 Min B) Find your […]
Freitag
Freitag A) Kraft 5 Sets of 5 Backsquats T.C. 18 Min B) Metcon 15 Min Amrap 10 Goblet Squats 15 Russian Swings 10/10 KB Frontrack Lunges 30 alt. Box Step ups RX 24/16 kg KB
Donnerstag
Donnerstag Barbellcycling A) Find your 1 RM Pluster = Power Clean + Thruster T.C. 15 Min B) For Time 30 Power Clean 30 Thruster 30 Pluster Work Rest 30 Sek on 30 Sek off T.C. 14:30 Min
Mittwoch
Mittwoch EMOMx5 5 Deadlifts 3 Min Rest E1:30MOMx5 5 Deadlifts 5 Wallballs 3 Min Rest E2MOMx5 5Deadlifts 5 Wallballs 20 Double Unders 3 Min Rest E3MOM x5 5 Deadlifts 5 Wallballs 20 Double Unders 15 American Kettlebell Swings Deadlift 60% 1RM KB RX 24/16 Wallball 9/6