Montag
Montag Deadball Amrap 25 Min 50-40-30-20-10 Wallballs 10-10-10-10-10 Deadlifts into Max Shuttle Runs in remaining Time RX 9/6 kg Wallball 100/70kg Bar Scale 6/4 50% 1 RM Bar
Samstag
Samstag
Freitag
Freitag A) 5 Sets 20m heavy Farmers walk 20m heavy Sled Push T.C. 20 Min B) EMOM 12‘ Max Reps 1: Burpees 2: Jumprope 3: Goblet Squats 4: Rest 24/16kg Try to beet your Reps every Minute
Donnerstag
Donnerstag Barbellcycling 10 Rounds 12 Deadlifts 9 hang Power Cleans 6 Jerks 1 Min Rest after each Round T.C. 30 Min Fortgeschrittene 50% 1RM Jerk Beginner 30/20 kg
Mittwoch
W.O.D A) 20 Min Amrap Max Reps unbroken Pullups (swing up slow controlled way down) 400m Run or. 500m Row Change Run & Row every Round B) Rumpf is Trumpf
Dienstag
Dienstag A) E2MOM x 6 12 Goblet Squats AHAP 12 Russian Swings AHAP B) In 14 Minutes Teams of 2 3 Rounds for Time 10 Syncro Burpees 30/24 cal Assaulbike You Go I Go into Max cal Row or Ski in remaining Time (everyone rows or skis the calories are added up)
Montag
Montag A) E2MOM 5 Strict Press AHAP B) 15 Min Amrap 10 Hand Release Push ups 10 no Squat Wallball Shots 10 Wallball Squats 10 American KB-Swings 10 KB walking Lunges
Samstag
Samstag
Freitag
A) Kettlebell Complex for Quality 3 Hang Power Cleans 3 Frontsquats 3 S2O find your heaviest Complex in 15 Min B) Every 2 Minute until Failure 6 Shuttle Runs 6-8-10-12-14+ X Burpees
Donnerstag
Donnerstag Barbellcycling 30 Min EMOM 30 Sek Work 30 Sek Rest For Max Reps Min 1: Deadlifts Min 2: Power Cleans Min 3: Jerks Min 4: hang Power C&Js Min 5: Rest use 50% of 1RM C&J Beginner 20/30kg