Training 15.02.2018

a)20-20-20-20 b)3 min. aerobic work c)Dual KB Turkish Situps 8-10x 4 rest 60 sec. d)5 x AMRAP unbroken in 60 sec. Klappmesser 60sec. Rest e)5 x AMRAP unbroken in 60 sec. Pullups 60 sec. Rest f) AMRAP 3:30: 21/16 Calorie Row 21 Burpees over the Rower (lateral) Max Thruster (40/25kg) Rest 3:00 AMRAP 3:30: 18/14

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Training 06.02.2018

a1)20-20-20-20 a2) 3min. aerobic work b)DB Side Plank right/left x4 30sec.on 30sec.off c)Ever 20 sec. for 5 min. TTB as you can do d)Pullup Top Hold x4 15 sec. on. 45 sec. off. e)Handstand Hold x4 30sec. on 1min. off f)AMRAP 14min. 2/4/6/8/10/12 …. Weighted(DB) Burpee Box Step over DB Dual Power Cleans Klappmesser

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Training 01.02.2018

a)20-20-20-20 b)3 min. aerobic work c)Dual KB Turkish Situps 8-10x 4 rest 60 sec. d)5 x AMRAP unbroken in 60 sec. Klappmesser 60sec. Rest e)5 x AMRAP unbroken in 60 sec. Pullups 60 sec. Rest f)4 Rounds 1.min: 10m DB Lunges (DB on shoulder) 2.min: 10 x DB PowerClean 3.min: 10 x DB PushPress 4.min:

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Training 30.01.2018

a1)20-20-20-20 a2) 3min. aerobic work b)DB Side Plank right/left x4 30sec.on 30sec.off c)Ever 20 sec. for 5 min. TTB as you can do d)Pullup Top Hold x4 15 sec. on. 45 sec. off. e)Handstand Hold x4 30sec. on 1min. off f)AMRAP 14min. 2/4/6/8/10/12 …. Weighted(DB) Burpee Box Step over DB Dual Power Cleans Klappmesser

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Training 25.01.2018

a)20-20-20-20 b)3 min. aerobic work c)Dual KB Turkish Situps 8-10x 4 rest 60 sec. d)KB Lunges 6-8 leg x 4 rest sec. e)EMOM alternating 12 min. 10 Pullups 10 Rings Dips d)5 rounds 90 sec./round Rest 30 sec. 10 Deadlift BW Max. Burpees over Bar(facing) in remaining time Result: your lowest round of burpees To

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Training 23.01.2018

a1)20-20-20-20 a2) 3min. aerobic work b)DB Side Plank right/left x4 30sec.on 30sec.off c)DB Goblet Wall Sit x4 30sec.on 30sec.off d)Pullup Top Hold x4 15 sec. on. 45 sec. off. e)Handstand Hold x4 30sec. on 1min. off f)AMRAP 14min. 2/4/6/8/10/12 …. Weighted(DB) Burpee Box Step over DB Dual Power Cleans Klappmesser

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Training 16.01.2018

a1) 20-20-20-20 a2) 3 min. aerobic work b1) 4 Sets 30sec. DB SidePlank right 30sec. Rest 30. DB Sideplank left 30sec. Rest b2) 4 Sets 4-6/side rest 90 sec. KB One Arm Z Press alternating, sitting 1 min Rest b2) 4 Sets 6-8/side x 4 rest 1min. Dual KB Front Rack Split Squad c1) 4

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