Tabata ?
Mittwoch 13.10.21
Warm up Kettlebell Swing Progression KB Deadlift KB Hike Pass KB Dead stop Swing KB Swing Russian KB Swing American Kraft Deadlifts steigere dich in 5 Sätzen zu einem schweren 5er Metcon 12 Min Amrap A) For Time 21-15-9-6-3 American KB-Swings Cal Row Into B) Max cal Airbike in Rest Time RX 16/12 kg […]
Dienstag
W.O.D Dienstag Warm up Technik für Turkish Get up Double Unders Kraft 5 Runden für Qualität 1 Ropeclimb 2 Turkish Get ups 3 Wallwalk Metcon „Annie“ 50-40-30-20-10 Double Unders Abmat Sit-ups T.C. 13 Min
Montag 11.10.21
Montag warm up Mobility Prehap Cycle Technik Power Clean und Frontsquats Kraft 5 Sets 5 Tng Power Clean + Frontsquat Metcon 12 Min Amrap 2-4-6-8-10-12-14-16…… KB Hornsclean KB Goblet Squats KB walking Lunges RX 16/12 kg
Samstags Workout A) 12 Min EMOM 40 / 20 Sek Work Rest 1: Gorilla Rows 2: Alternating Press 3: Leg Lift Overs 4: Rest B) Metcon 10-9-8-7-6-5-4-3-2-1 KB Deadlifts Boxjumps Farmers Walk to Stations
Samstag 09.10.21
be prepared for the unknown ?
Freitag 08.10.21
Warm up Bearcrawl Crabcrawl Walking Lunges Kraft Dumbbell Complex E3MOM x3 6 DB Renegade Rows 10 m Farmers Walk 6 DB Frontsquats 10 m Farmers Walk 6 DB Press 10 m Farmers Walk Gewicht AHAP ( As heavy as possible ) Metcon Running Clock Min. 0-5 500 m Row + max Reps […]
Donnerstag 07.10.21
Warm up Burgener warm up Snatch Kraft 5 Sets 5 Power Snatch Metcon 3 x 500 m row For Time
Mittwoch 06.10.21
MITTWOCH warm up: KB Progressions KB-Swing Progression KB Clean Progression Kraft: Kettlebell Complex for Max Load 3 Kettlebell Hang Power Clean and Jerk links Hand to Hand Swing 3 Kettlebell Hang Power Clean and Jerk rechts starte mit einer leichten KB. Steigere von Runde zu Runde das Gewicht. Schaffst du den Complex mit der […]
Dienstag 05.10.21
Warm up: 6 Min EMOM 40 SEK Work 20 SEK Rest Bearcrawl Crabwalk Single Unders Technik Turkish get ups EMOM 12ˋ Min 1: 2 Wallwalks Min 2: 1 TGU rechts Min 3: 1 TGU links Metcon: 10 Min Amrap 1 Ropeclimb 25 Double Unders Scale Optionen : Single Unders x2 modified Ropeclimb/ Rope Sledpull […]