23.05.2017

a1)20-20-20-20 a2)500m row b1)Dual KB Overhead Walk 30 sec.on/ 30 sec.off x4 b2)FLR Floor 30 sec.on/ 30 sec.off x4 c1)4 Rounds 100m KB Farmerswalk 20 DU/50 SU 10 Ringrows c3)4 Rounds Plate Carry 200m (1x around building)one plate in every hand 10m Plate Overhead Lunges 15 Situps

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Training 19.05.2017

a1)20-20-20-20 b1)Goblet Squat 3-5 x 4/@6660/rest 90 sec c2)Ring Dips AMRAP unbroken x 4/rest 90 sec. d1) 5 Rounds 200 m run with Wallball 10 Pullups strict 10 DB Snatch alternating 20DU/50 SU 10 DB/KB Box Stepups 1 Ropeclimb

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Training 18.05.2017

a1)20-20-20-20 a2)500m row b1)Dual KB Overhead Walk 30 sec.on/ 30 sec.off x4 b2)FLR Floor 30 sec.on/ 30 sec.off x4 c1)4 Rounds 100m KB Farmerswalk 20 DU/50 SU 10 Ringrows c3)4 Rounds Plate Carry 200m (1x around building)one plate in every hand 10m Plate Overhead Lunges 15 Situps

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Training 16.05.2017

a1) 20-20-20-20 a2) 400m run b1)DB/KB Rear foot elevated Split Squad 6-8/leg x 5 rest 60sec. b2)Floor Shoulder Press 6-8 x 5 / rest 90 sec. c1) Midline 3 Sets of: 30 sec. Plank 30 sec. Rest 30sec. Supermann 30sec. Rest 30sec. Hollow Rock 30 sec. Rest d1) 10min: odd: 10x Ground to Overhead Barbell

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Training 15.05.2017

a1)20-20-20-20 a2)DU/SU 3 min. b1) EMOM 10 odd: 8 KB Front Rack Squats even: 20 Mountain climbers 3 min. Rest b2) EMOM 10 odd: 10 Ground to Overhead KB/DB even: 6 Slamball Shoulders 3min.Rest b3) 21-15-9 Deadlift BW Pushups Wallballs

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Training 12.05.2017

a1)20-20-20-20 a2)Bear Hug Wallball lunges 20m b1)Goblet Elevator Squats 4-6 x 3 b2)Shoulder Press 4-6 x 3 Tempo @31×0 c1)Ring Dip Top Hold 30 sec. on/1min off x 4 c2)Diamond Pushups 10-15 x 3 / rest 90sec. d1) 10min. AMRAP 7 Slamball over Shoulder 15 V ups 20 DU/50 SU 3min.Rest 10min.AMRAP 7 DB/KB Thruster

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