Sonntag Restday Keep calm there is no Assaultbike on Restdays
Samstag
Samstags Teamwod Teams of 2 Running Clock 5 Min Intervalls Min 0-5 400 m Run both Min 5-10 Amrap Slamball pick up & let down You Go I Go Min 10 – 15 400 m run both Min 15 – 20 Amrap Slamball Walking Lunges You Go I Go At Min 20 For Time 400 […]
Freitag
Freitag A) For Quality 3-5 Sets Max Reps Strict Pullups o. Ringrows into Max Distanz Handwalk o. 1-2 Wallwalks Rest as needed T.C. 15 Min B) For Time 10-20-30-40-50 Single Unders Sit-ups 50-40-30-20-10 Double Unders Situps T.C. 15 Min
Mittwoch
Mittwoch CrossFriesen Standard EMOM 14 5 Rounds Min 1: 5 Deadlifts Min 2: Erg of Choice for Cal Min 3: Rest Finisher EMOM x3 15 American KB Swings into Tabata Burpee over KB
Dienstag
Dienstag 5 Rounds 1 Min Amrap strict Cindy 30 Sek Rest 1 Min alt. Kettlebell C&J for Reps and Load 30 Sek Rest After EMOM Directly into 120/100 cal Erg of Choice for Time
Montag
Montag CROSSFRIESEN STANDARD EMOM 14 5 Rounds 1: Squat 5 Reps 2: cal Erg of Choice 3: Rest
Sonntag
Restday frohe Ostern ?
12 Days of Easter 1 Box facing Box Jump 2 Box Step up 3 lateral Box Jump over 4 DB walking Lunges 5 DB Squats 6 DB GTO 7 DB Thruster 8 DB S2O 9 Burpee over DB 10 DB Devil Press 11 DB Box step up over 12 DB Burpee Box Step up Over […]
Freitag
Silent WOD alles wie immer nur ohne Musik ? For Time Teams of 2 40 Slamball over Shoulder 300m Slamball Carry 60 KB Frontrack Walking Lunges 300m KB Farmers Carry 90 Plate GTO 300m Plate Overhead Carry 100 Wallballs 300m Medball Run