Dienstag
Dienstag A) Kraft Oberkörper 5 Sets im Supersatz 10 strict Pullups 12 Ring Rows 1 Min Rest 10 Ring Dips 12 Parallel Push ups B) Metcon 5 Rounds for Time 12 Hanging Hip Tab 10 alt. KB Power C&J 24/16kg KB 8/8 suitcase walking Lunges 24/16kgKB T.C. 12
Montag
Montag Feiertags Teamwod 4er Teams 2syncro work 1 Rest 1 holds a Kettlebell 30 MIN AMRAM 30 syncro Boxjumps 30 Push ups 30 DB overhead Lunges 30 Partner Wallballs 30 DB Thruster 30 cal Row (1 work) 30 Slamball over Shoulder 400m Run Don’t put down the Kettlebell
Samstag
Samstag 16:00 Uhr Member Halloween Party
Freitag
Freitag A) Core 5 Sets 2×20 m Suitcase Carry ME L-Sit B) 3x 2Min on 1 Min off 12/10 cal Bike 10 Burpee Boxjumps over Max Slamball GTO
Donnerstag
Donnerstag A) Find your 1 RM Power Snatch Find your 1 RM Power C&J B) For Time Isabell & Grace 50% Snatch
Mittwoch
Mittwoch A) 5×5 Frontsquats B) Amrap 12‘ 5 KB Frontrack Squats rechts 10 Hand to Hand Swings 5 KB Frontrack Squats links 15/12 cal Erg switch Erg every Round RX 24/16kg KB
Dienstag
Dienstag A) E3MOM x5 10 Barbell strict Press 10 Barbell bent over Row B) Amrap 12‘ 1 Ropeclimb 6 T2B/ hanging Knee Raises 12 Burpee Pull-ups 24 Double Unders / Double Under Jumps
Montag
Montag EMOM 30‘ Min 1: 30 Sek Amrap Push ups Min 2: 5 Deadlifts 75% Min 3: 10 Double DB Snatch Min 4: 6 alt. DB C&J Min 5: Amrap cal Erg of Choice Min 6: Rest
Samstag
Samstag A) Practice Heavy KB Clean & Jerks B) For Time 30-20-10 KB C&J Burpee Boxjump over C) FBB
Freitag
Freitag Strongman Training A) Yoke Carry B) Farmers Carry C) Sledpush & Pull Finisher: Tabata Cardio of Choice