Freitag
A)
Find your 1 RM Complex
1 Power Clean
1 Frontsquat
1 S2O
B) EMOM 12‘
Min 1: 3 Clean 3 Frontsquat 3 S2O (50% A)
Min 2: 10/8 cal Erg
Row – Bike – Ski- Row – Bike – Ski
We will do some stuff like that
it will be fun 💪🏻
Mittwoch
Kraft
Metcon
Dienstag
Montag
A)
CrossFriesen Standard
5 Runden
Min 1: 5 Backsquats 70% 1RM
Min 2: 15/12 cal Row
Min 3: Rest
B)
Metcon
8 Min Amrap
5 Wallballs RX 9/6 kg
10 DB walking Lunges RX 22,5/15kg
20 Double Unders
A)
Strenght
For Time
30 strict Press 75% 1 RM
Barbell starts on Floor
every Time you Break your Set
do a Power Clean
B)
Metcon
12 min Amrap
10 alt. DB Clean & Jerk
15 Box Jumps
20 Double under
RX 22,5/15 kg
Scale
lighter DB
Box Step ups
Double Under Jumps
Donnerstag
17:30 – 18:45 Yoga 🧘🏻♀️
19:00 – 20:00 Uhr
All in
Barbellcycling
Kettlebellcycling
Dumbellcycling
Deadlift
Clean
Jerk
C&J
Mittwoch
Metcon
Sammel so viele cal wie möglich
EMOM1:30
Rest 0:30
Burpees
Airrunner
Skiergo
Rudergerät
Airbike
Tausche alle 2 Minuten das Ergometer und halte deine cal an der Tafel fest.
Haben am Ende zwei Personen die selbe Cal Anzahl gesammelt, gibt es ein 1 min Burpee wettrennen.
Finisher
6 Minuten
Work 20 sek
Resr 10 sek
Hollow hold
Arch hold
TTB/K2C
Mountainclimber
Dienstag
Kraft
Strict press
3×5 80%
3×3 85%
3×1 90%
% von 1RM strict press
Metcon
AMRAP 15
20 DB walkinglunges
15 pushpress
10 airsquats
5 pushups
RX DB Overhead Lunges 22,5/15 kg
scale DB lunges
Montag
Deadlift
3×5 80%
3×3 85%
3×1 90%
% von 1RM Deadlift
Metcon
50-40-30-20-10
Boxjumps/ step ups
Situps
T.c. 18 min
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