Dienstag
„BOUNCER“ Timecap 22 Min Competition For Time: 100 Double Unders 60/48 cal Assault Bike 100 m Single Dumbbell Overhead Walking Lunges (22,5/15kg) 60/48 cal Assault Bike 100 Double Unders Train For Time: 100 Durchschläge Springseil 60/48 cal Row/Ski or Bike 100 m Single Dumbbell Walking Lunges (15/10kg) 60/48 cal Row/Ski or Bike 100 Durchschläge Springseil […]
Montag 10.01.21
Competition AMRAP 20: 1 Deadlifts 10 Toes to Bar 15 Bar-Facing Burpees Deadlift 90 % 1 RM *Score = Rounds + Reps Train AMRAP 20: 1 Deadlift 10 Toes to Bar / Hanging Knee Raises 15 Bar-Facing Burpees After Class 10 Sets For Total Load: 1 Power Snatch 40 strict Ring Dips
Sonntag
Sonntag Restday
Samstag 08.02.21
TEAMS OF 2 3 Rounds For Time [40 Minute Cap] 250 Meter Row 500 Meter Row 750 Meter Row DURING REST PERIODS: Round 1: 1 Round Macho Man = 3 Cleans 3 Fronrsquats 3 Jerks Round 2: 2 Rounds Macho Man Round 3: 3 Rounds Macho Man FLOW: P1: 250 Meter Row P2: 1x Macho […]
Freitag 07.01.21
Freitag „OPENING UP“ AMRAP 15: 10 Wall Balls (20/14) 15 Burpee Box Jump Overs (24″/20″) 20 Wall Balls (20/14) 15 Burpee Box Jump Overs (24″/20″) 30 Wall Balls (20/14) 15 Burpee Box Jump Overs (24″/20″) … Add 10 Wall Balls Per Round [Kilos = 9/6] *Score = Rounds + Reps
Donnerstag 05.01.21
Donnerstag Gewichtheben Snatch
Mittwoch 05.01.22
Mittwoch „WHAT THE HELEN“ For Time 1200m Row 63 KB-Swings 36 Pull Ups Timecap 15 Min
Dienstag
Dienstag EMOM 10´ 1: 6 Backsquats 75% 2: 12 alt. DB Snatch Rest EMOM 10′ 1: 9 Deadlifts (Squat Weight) 2: 12 T2B
Montag
Montag For Time 12-9-6-3 Bar Muscle ups Hang Power Cleans (60% 1RM C&J) 50 Double Unders between Rounds T.C. 20 Min
Sonntag 02.01.21
Restday