Donnerstag 10.02.22
Donnerstag Gewichtheben Snatch / Reißen
Mittwoch 09.02.22
Mittwoch „DUBLIN“ 5 Rounds 2:30 Work 1:30 Rest 9 Double Dumbbell Push Jerks 12 Double Dumbbell Squats 15 Double Dumbbell Deadlifts in Rest Time Max Reps Double Unders / Double Under Jumps ________________________________________________________________________________________________ After Class Deadlift 1 Set of 1 @ 70% 1RM 1 Set of 1 @ 78% 1RM 4 Sets of 3 @ […]
Dienstag 08.02.22
Dienstag „APOLOGIES“ For Time: 45 Wall Balls 30 Toes to Bar / Knee Raises 15 Burpee Box Jumps over 30 Wall Balls 20 Toes to Bar / Knee Raises 10 Burpee Box Jumps over 15 Wall Balls 10 Toes to Bar / Knee Raises 5 Burpee Box Jumps ________________________________________________________________________________________________ After Class Strict Press: 1 Set […]
Montag 06.02.22
Montag „ALTERNATE“ RX: Amrap 20 Min 2 Rounds of Nate 200 m Run Nate= 2 Ring Muscle ups 4 HSPU 8 American Kettlebell Swings Scale: Ring Muscle up = assisted Muscle up HSPU = reduced height or. DB Push Press ________________________________________________________________________________________________ After Class: 5 Sets Not For Time: 1 Rope Climb (15ft.) 30 Second L-Sit […]
Sonntag Restday Genießt den Tag und erholt euch gut Eine neue Trainingswoche steht für euch bereit.
Samstag
09:00-10:00 Uhr Five Leagues Ranker Workout 1 Ich glaube die Dame heißt Fran… For Time: 21 – 15 – 9 Thrusters Pull Ups Liga 1: 43/30 kg Timecap 4 Min Liga 2: 43/30 kg Timecap 5 Min Liga 3: 35/25 kg Timecap 6 Min Liga 4: Double DB Thruster und Jumping Pullups 2x 12,5kg/2x […]
Freitag
„WITH YOU“ AMRAP 25: 400 Meter Run 2 Rounds of „Strict Cindy“ 500m Row *Score = Rounds + Reps
Donnerstag
Donnerstag 18:00-19:00 Uhr Yoga mit Rena 19:00-20:00 Uhr Gewichtheben
Mittwoch
Part A) Hang Power Clean Built up to a heavy 3 Rep hang Power Clean (3 Sec. hold in Catch Position) Timecap 12 Min Part B) Metcon 3 Rounds for Time 25 Wallballs 15 Push ups 5 Power Cleans (max Load Part A) T.C. 15 Min __________________________________________________________________________________________________________________________________ After Class Deadlift: 6 Sets of 3 […]
Dienstag
Workout of the Day „TURBO TIME“ AMRAP 4: 20 Double Dumbbell Box Step-Overs 20 Toes To Bar / 20 hanging Knee Raises Max Calorie Echo Bike / Max Calorie Row Rest 2 Minutes AMRAP 4: 15 Double Dumbbell Box Step-Overs 15 Toes To Bar / 20 hanging Knee Raises Max Calorie Echo Bike / / […]