Freitag 05.11.21
warm up Technik Slamball Clean Kraft Find your 5 RM Slamball over Shoulder Metcon: Teams of 2 You Go I Go 20-18-16-14-12-10-8-6-4-2 Slamball over Shoulder Slamball Walking Lunges Strict Pullups T.C. 20 Min
04.11.21
Donnerstag Warm up Technik strict Press Push Press Jerk Kraft EMOM 15‘ Min 1: 10 strict Press Langhantel AHAP Min 2: 10 strict K2C / K2E Min 3: Rest Metcon: Amrap 10‘ 10 Single Arm DB strict Press 10 Single Arm Push Press 10 Single Arm Jerks 30 Double Unders
warm up Mobility Hüfte Mobility Sprunggelenk Barefood KB Squats Kraft Steigere dich in 5 Sets zu deinem 5RM Frontsquat Metcon Team of 2 11 Min Amrap 30 Wallballs 9/6 kg 30 alt. DB Snatch 15/10 kg 30 cal Bike 30 DB OH Walking Lunges 15/10 kg
02.11.21
Dienstag Warm up E3MOM x3 1 Wallwalk 20 m Bearcrawl 10 Ringrows Kraft 4 Sets (1 warm up + 3x schwer) 10 Barbell Bent over Row AHAP 10 Single Arm DB strict Press AHAP Metcon RX 21-15-9 Burpee Pullups V-ups Scale 15-12-9 Burpee Pullups Situps T.C. 15 Min
Montag 01.11.21
Montag Warm up Technik Power Clean 3 Sets Empty Barbell 5 Deadlifts 5 Deadlifts + Shoulder Shrug 5 Muscle Clean 5 hang Power Clean Kraft: 12 Min für: Steigere dich zu deinem 1RM Power Clean Start leere Stange max. Steigerung pro Runde 5 Kg min. 2,5 kg Metcon: 3x 5 Min Amrap 2 Min Rest 5 […]
Restday
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