Freitag
Freitag Strenght 5 Sets Max Reps strict HSPU / Pike Push ups strict K2E/ knee Raises Metcon Teams of 2 For Time 100 Burpees Partner Hold L-Sit T.C. 10 min
Donnerstag
Donnerstag 17:30 – 18:45 Yoga 19:00 – 20:00 Weightlifting ??♀️ C&J
Mittwoch
Mittwoch Heavy Day Deadlift 5-5-5 3-3-3 1-1-1 Zubringer Good Morning Suitcase Carry
Dienstag
Dienstag Strenght EMOM 14‘ 5Rnds 1: strict Pullups 2: single Arm DB strict Press 3: Rest Metcon Amrap 15 5 Double DB GTO 10 Renegade Row 15 Situps
Montag
Montag Strenght Backsquat Find your daily 5 RM T.C. 20 Min Metcon Team of 2 Amrap 12‘ 10-12-14-16 +2Reps Wallballs Row Cals
Samstag Teamwod Teams of 2 Min 0-6 400m KB Farmers Walk Min 6-12 Amrap KB Thruster Min 12-18 400m KB Farmers Walk Min 18-24 Amrap American KB Swings Farmers Walks = Syncro KB = you go i go
Freitag
Freitag W.O.D Strenght Find your 1 RM KB Complex Double KB Strict Press Double KB S2O Double KB Thruster Metcon Amrap 15 5/5 KB Strict Press 5/5 KB hang Power C&J 15 American KB Swings 15/12 cal Row / Ski / Bike Switch Erg every Round
Donnerstag Snatch
Mittwoch A) 5 Rounds not for Time 1 Ropeclimb Max Reps strict T2B / Knee Raises ca. 1 Min Rest Metcon Teams of 2 Amrap 12 Min 200 m Run Syncro 100 cal Row YGIG 100 cal Bike YGIG
D-D-D Double Under Deadlift Dienstag