Freitag 21.01.21
Freitag PART 1: „JOKER“ For Time: 1-10 Toes to Bar / Knee Raises/ Situps 10-1 Deadlifts 100/70 70/50 50/30 T.C 12 Min *Score = Time it takes to complete the workout PART 2: BACK SQUATS E2:30MOM x6 Back Squat for load: 1: 5 reps @ 65% 1RM 2: 5 reps @ 73% 1RM 3: 5 reps […]
20.01.22 Donnerstag
„MOVE ALONG“ 30Min Amrap AMRAP 5: Single Dumbbell Box Step-ups AMRAP 5: Calorie Row AMRAP 4: Single Dumbbell Devil’s Press AMRAP 4: Calorie Row AMRAP 3: Single Dumbbell Reverse Lunges AMRAP 3: Calorie Row AMRAP 2: Single Dumbbell Thrusters AMRAP 2: Calorie Row AMRAP 1: Single Dumbbell Lateral Burpees AMRAP 1: Calorie Row Dumbbell: 22,5/15 […]
Mittwoch 19.01.22
„BARNHART’S BET“ [On the 0:00] For Time: 21 Power Cleans Calorie Bike Row Row 21 Power Cleans 55/40 40/30 30/20 kg [On the 8:00] For Time: 15 Power Cleans 30/21 Calorie Bike Row Row 15 Power Cleans 70/50 50/40 35/25 kg [On the 16:00] For Time: 9 Power Cleans 30/21 Calorie Bike Row Row 9 Power Cleans 85/60 60/50 […]
Dienstag 18.01.22
„SQUARE UP“ Compete Train Beginner PART 1: PUSH JERKS 5 sets of 3 Push Jerks *Score = Heaviest Load PART 2: „SQUARE UP“ 4 Rounds For Time: 400 Meter Run 8 Shoulder to Overhead 16 Box Jump Overs /Step ups 84/61kg (65% 1RM) 30/20kg Timecap 20 Min *Score = Time it takes to complete the workout […]
Montag 17.01.22
Montag [ALL TRACKS] AMRAP 20: 5 Pull Ups 10 Push Ups 15 Air Squats Every 5 Minutes [Starting at 0:00]: 30/24 cal Ergometer * Score = Total Rounds + Reps of „Cindy“ AFTER CLASS Bike or Row Intervals: 4 Sets: 60 Seconds at Fast Pace 30 Seconds at Easy Pace 45 Seconds at Fast […]
Sonntag 16.01.22
Sonntag Restday erholt euch gut und verbringt einen schönen Tag mit euren Lieben. In diesem Moment ensteht die neue Trainingswoche für euch.
Samstag 15.10.21
Samstag Teamwod 09:00-10:00 Uhr All Stages In Teams of 2 „TIGGER“ On the 4:00 x 5 Rounds: 15-12-9 Syncro alt. Single Dumbbell Snatches Syncro Lateral Burpees Over Dumbbell In Remaining Time You Go I Go Max Double Unders Max Double Under Jumps Max Single Unders Kilos = 22.5/15 15/12,5 10/8 ___________________________________________ 10:00-11:00 Uhr Gymnastic Class
Freitag 13.01.21
Freitag COMPETE 4x AMRAP 5Min 2 Min Rest 10 Thrusters 10 Bar Facing Burpees 10 Power Cleans 10 Bar Facing Burpees 10 Hang Power Snatches 10 Bar Facing Burpees [Kilos = 40/30] Train 4x AMRAP 5Min 2 Min Rest 10 Thrusters 10 Bar Facing Burpees 10 Power Cleans 10 Bar Facing Burpees 10 Hang Power […]
Donnerstag
Donnerstag 18:00 – 19:00 Uhr Yoga mit Rena ??♀️ 19:00-20:00 Uhr CrossFit ?️♀️ W.O.D „Station Wagon“ All Stages: On the Minute x 30 [5 Rounds]: Minute 1: Cals Bike/Row Minute 2: Russian Kettlebell Swings Minute 3: Cals Row/Bike Minute 4: AbMat Sit-ups Minute 5: Burpees Minute 6: Rest Score: Reps per Round
Mittwoch
PART 1: FRONT SQUAT 6 sets of 2: Barbell Front Squats *Score – Heaviest Load PART 2: „THREE STRIKES“ Compete AMRAP 12: 3 Dumbbell Front Squats 3 Chest To Bar Pull-ups 3 Box Jump Overs 6 Dumbbell Front Squats 6 Chest To Bar Pull-ups 6 Box Jump Overs 9 Dumbbell Front Squats 9 Chest […]