Dienstag A) Kraft Strict Press 5×5 B) Metcon Amrap `15 20 alt. Single Arm S2O 15 sit ups 10 Push ups
Montag: A) Deadlifts 5×5 B) EMOM `16 1. Min. Sped Push 2. Min. KB Swing 3. Min. Burpees 4. Min. Rest
Freitag
Freitag Kraft 4-5 Sets 10-12 Strict Press Langhantel AHAP 10-12 Bent over Row T.C. 20 Min Metcon 8 Min Amrap Max Reps DB hang C&J Zubringer Rumpfbrenner
Donnerstag Snatch
Mittwoch
Mittwoch W.O.D E5MOM x5 8 unbroken Deadlifts AHAP 12 alt. Devil Press AHAP 16 Boxjumps over T.C. Every Round 4 Min * Erhöhe das Deadlift Gewicht jede Runde
Dienstag W.O.D let’s practice these two beauties
Montag
Finish the 10.000 First 100 Reps Warm up As Team Second 10 Min Amrap Buy in 40/30 cal Row 100 Syncro Swings Max Meter Sledpush Third 10 Min Amrap 40/30 cal Bike 100 Syncro Swings Amrap Sandbag to Shoulder Fourth Buy in 400m Run 100 Syncro Swings Amrap Tire Flips Last 100 All together EMOM […]
Samstag
Samstag W.O.D Clean&Jerk
Freitag
Freitag
Donnerstag W.O.D Snatch