Samstag
Teamwod Samstagsballerei Running Clock ⏰ Min 0-20 Alle 4 Min für 5 Runden Im 2Personen Team 20 cal Row 16 Barfaceing Burpee over Bar 14 Hang Power Clean 12 Frontrack Walking Lunges Ab Minute 22 For Time 800m Row 40 American KB Swings 600 m Row 30 American KB Swings 400 m Row 20 American […]
Freitag 29.10.21
Freitag Warm up 3 Runden 20 m Bearcrawl 10 Ring Rows 20 Shoulder Tabs 10 hollow Rocks Kraft 3 Sets Max Reps strict Pull-ups (+Band wenn nötig) 10-12 double DB o. KB Bent over Row AHAP 30 Sek Hollowhold (Split as needed) Rest 90 Sek Metcon EMOM 15‘ Min 1: 1 Ropeclimb Min 2: […]
Donnerstag
Warm up 12 Min 3 Min Row , Ski, Bike o. Run 9 Min Amrap (warm up Pace) 12 Shoulder Taps 10 KB Halo 5/5 10/8 cal Row,Ski o.Bike Metcon EMOM 20 Min Min 1: 1Wallwalk Min2: 3 DB Snatch + 4 DB Jerks pro Arm Min3: Cardio Target Min 4: Rest Cardio Targets = […]
Mittwoch Warm up Mobility Squat Hüfte + Sprunggelenk Technik Airsquats + Gobletsquat Kraft Find in 5 Sets your 10 RM barefood KB Squat Metcon 3x 2 Min Amrap 1 Min Rest 10 alternating DB Snatch 15/10 kg 10 Wallballs 6/4 kg 10 Medball Walking Lunges 6/4 kg 10 Boxjumps
Dienstag
Warm up 3 Runden 15/12 cal Row 5 KB Bent over Row pro Seite 5 Yoga Push ups Kraft 4 Sets 5 strict Pullups 10 Bench Press Metcon 3 RFT Row Sit-ups Burpees 500-400-300m 25-20-15 15-10-5 T.C. 15 Min
Montag
Warm up allgemeine Erwärmung Technik: Deadlifts KB-Swings Springseil Workout E4MOM x5 20Min 8 unbroken Deadlifts (ca. 60% 1RM) 12 KB-Swings 14 Jumping Lunges 28 Double Unders (scale 28 Durchschläge Springseil) Zubringer: Rumpf is Trumpf Core Stabi
Samstag
warm up 3 Runden 20 m Bearcrawl 10 KB Halo 1 Wallwalk 5 Runden 40 SEK Work 20 SEK Rest Min 1: Double KB Gorilla Rows Min 2: Russian KB Swings Min 3: Double alternating KB Press Min 4: KB Goblet Squats Min 5: Rest 3 Kettlebells 2 leichte 1 schwere Finisher Yoga mit […]
Freitag warm up Technik Power Clean & Jerk A ) Kraft 12 Min um sich zu einen schweren Clean and Jerk hochzuarbeiten Metcon E3MOM für 12 1-3 Row for Cal 4-6 Amrap 5 Barbell C&J 5 Burpee over Bar (50% aus Teil A) 7-9 Bike for Cal 10-12 Amrap Dumbell C&J (ca. 50% von der […]
Donnerstag
Time for some Cardio For Time 30-20-10 Burpees Airsquats Sit ups 2 Min Rest 20-10 Burpees Airsquats Situps 1 Min Rest 10 Burpees Airsquats Situps T.C. 30 Min
Mittwoch
Kraft 5×5 Frontsquats Metcon 21-15-9 Wallballs 9/6 American KB Swings 20/12 kg into 3 Rounds of 20 KB Walking Lunges 20/12 kg 10 Boxjumps over into 9-15-21 Wallballs 9/6 Amarican KB Swings 20/12 kg Timecap 15 Min