Dienstag
Dienstag A Mobility/Warm up B EMOM 10Min 1: Pull ups/Ring Row 2: Push Ups C EMOM 20 Min 1. Bike 2. Schlitten schieben/ziehen 3. Farmers Walk/Sandbag walk 4. REST
Montag
Montag Kraft Snatch Grip Deadlift Metcon 15 Min Amrap 20 KB Swing 20 Tuck Ups 20 KB Sumo DL High pull 20 Russian Twist
Samstag Kraft Rumpf is Trumpf Mecon For Time 100/80 cal Erg of Choice Min 1: 14 DB walking Lunges Min 2: Work on Cals Min 3: Rest at as few intervals as necessary
Freitag
Freitag Class WOD Kraft Frontsquat 5×5 Metcon 21-15-12-9-6-3 Deadlifts 60% Sit Ups/V-Ups Wallballs T.C. 17 Min _________________________________ 17:00 Uhr Teamwod Running Clock Min 0-12 All Syncro Run 400m into 2 Rounds for Time 10 strict Pullups 20 Push ups 40 Airsquats Min 12-24 […]
Donnerstag
Dumbell Donnerstag Technik Dumbbell Snatch Dumbbell hang snatch A) Find your heaviest complex: Single arm Dumbbell snatch Single arm Dumbbell hang snatch Single arm Dumbbell squat (Left+right = 1 complex) B) Metcon 3 min work 1 min rest 16 Minuten (4 runden) Row for calories Zu Beginn jedes Intervalls buy in 5 Devil Presses
Mittwoch
Mittwoch Kraft 20 Minuten Sledpull find you heaviest Set Metcon EMOM 10 1 Burpee Pull Up 1 Push Jerk +1 OTM If you fail start at 1 Finisher Biceps burner
Dienstag Kraft 5 Sets for Quality 5 Bench Press AHAP 1 Wallwalk + Handstand Skill Metcon Amrap 15 10 Push ups 15 Boxjumps 20 Slamball to Shoulder 30 Russian KB Swings
Montag
Montag For Time 1-2-3-4-5-6-7-8-9-10 Backsquats 60% T2B / Knee Raises Run 200m After each Set T.C. 25 Min
Dienstag Kraft Front Squats 5RM Metcon 15 Min Amrap 20 KB Swings 15 cal Ergo 10 Burpee Box Jump Over
Montag
Warm up Technik – Press- Push Press- Jerk Strenght Find your 5 Rep Max Strict Press Find your 5 Rep Max Push Press T.C 20 Min Metcon Amrap 12 Min 200m Run 12 DB S2O 12 Burpee over DB Fortgeschritten 2DB Beginner 1DB