Freitag 10 k Swing Challenge 5 Cluster for Time 3 Min Rest 1 Cluster = 10-15-25-50 Swings 5-3-1 strict Press
Donnerstag
Gewichtheben 5-5-3-3-3-1-1-1 Power Snatch 3-3-3-3-3 OHS 5-5-5 Züge 10 k Challenge 5 Cluster 1 Cluster = 10/15/25/50 Swings 3/2/1 Power Clean
Challenger 5 x 100 Swings Cluster 10 KB- Swings 3 Frontsquats 65 % oder Goblet Squats 15 KB-Swings 2 Frontsquats 65 % Goblet Squats 25 KB Swings 1 Frontsquat 65 % Goblet Squats 50 KB-Swings 3 Min Rest Class 4×4 Min Amrap 2 Min Rest 5 Burpees 10 Goblet Squats 15 Kettlebell Swings […]
Dienstag Es gehts los ??? E10MOM x5 10 KB-Swings 3 strict Pullups 15 KB-Swings 2 strict Pullups 25 KB-Swings 1 strict Pullups 50 KB-Swings die Pullups werden entweder mit einem Gummiband erleichtert oder mit Zusatz Gewicht erschwert um eine angemessene Belastung zu erreichen. Work Volume : 500 KB Swings 30 strict Pullups
Montag
W.O.D Montag Fiveleagues 22.3 ?
Samstag
Samstag Team W.O.D A) Go for some heavy Sandbag Cleans Let’s have a look who is the strongest in the room ??? B) Teamwod Death by EMOM as Long as possible E2MOM 10 Team Sandbag Cleans You Go I Go into 5 syncro Box Jump over Every Round ad 1 Rep Box Jump over
Freitag W.O.D EMOM into 5RFT Min 0-10 E2MOM 5 Deadlifts AHAP directly into 5 Rounds for Time 10 hang Power KB Snatch 15/12 Erg of Choice
Donnerstag Gewichtheben Clean & Jerk 5-5-5 3-3-3 1-1-1 absolviere die angegeben Wiederholungen. Wähle dein Gewicht so, dass es möglich ist von Runde zu Runde zu steigen.
CrossFriesen Strongman Day ? 4 Stations 3 Pers. Teams Work for max Reps or. Meters 1 Work 2 Rest A) Sled Push & Pull B) Slamball Burpee over Yoke C) Trapbar or double KB Farmers Carry Go as heavy as possible while maintaining a good form. Have Fun ??
Montag 20 Min Amrap 10-9-8-7-6-5-4-3-2-1 strict Pullups strict HSPU V-ups into Amrap 30 Double Under 5 m Handstand Walk Scale 10-9-8-7-6-5-4-3-2-1 Ring Rows Push ups Situps into Amrap 30 Single Unders 1 Wallwalk