Training 11.08.2017

a1)20-20-20-20 b1)KB Overhead Walk 30 sec. on/1min off. x 4 b2)Russian DB Step ups 4-6/leg x 4 rest 1 min. c1)Pull Up top Hold 15 sec. on / 60 sec. rest x 4 c2)EMOM 5 8 Ring Pushups d1) 15 Deadlifts 100/60kg 2 rounds of: 4 Rope climbs 10 Slamball to shoulder and then 15

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Training 10.08.2017

a1)20-20-20-20 b1)Segmented Deadlift 3-5 x 5 rest 2min. (3 stops) b2)DB one arm row 4-6 arm rest 60 sec. c1)EMOM 6 strict Pullups 3-5 c2)Handstand Hold 30 sec. + 5 Pushups rest 1 min x 4 d1)Running Clock 4 Thruster (empty bar) 4 KBS 10 Burpees (barfacing) over Bar TC: 2min rest 1min. 6 Thruster

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Training 08.08.2017

a1)20-20-20-20 b1)Frontsquat 3-5 x 5 rest 2 min b2)Strict Shoulder Press Barbell sitting 3-5 x 5 c1)Top Ring Hold 30sec. + 8 Pushups x 4, rest 1 min. c2)Wall Squat Hold 30 sec. + 8 Airsquats x 4, rest 1 min. d1)Running Clock 200m run 6 Ringrows 6 Box Stepups Timecap: 2 min. Rest 1

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Training 04.08.2017

a1)20-20-20-20 a2)400m run b1)How to do ropeclimbs 10min. c1)10-8-6-4-2 Pullups DB Thruster 20/12.5kg c2)4 RFT 15 Wallballs (if not unbroken (rest/fail/drop), you have to start again from 0, NO CHEATING :)) 2 Ropeclimbs (if you fail 10 Burpees/ropeclimb) 50m KB one arm overhead Walk Good Luck

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Training 01.08.2017

a1) 20-20-20-20 a2) 400m run b1) Frontsquat 2-3 EMOM 10 b2) Deadlift 4-5 EMOM 10 c1) Pullup top Hold 15 sec/rest 60 sec. x 4 c2) Handstand Hold 30sec on /30 sec. off x 4 d1) 5 rounds 100m Slamball Bear Hug Walk 15 Thruster with empty bar 2 Rope climbs (if a rope climb

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Training 28.07.2017

a1)20-20-20-20 a2)200m run + parcour x 2 b1)RFESS 4-6/leg x 4 / rest 60 sec. b2)EMOM 5 DB Ground to Overhead x8 alternating c1)6 rounds 30sec. Pullup Hang 30sec. Rest 30sec. Box Stepups 30sec. Rest 30sec. V-Sit Hold 30sec. Rest

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Training 27.07.2017

a1)20-20-20-20 a2)Low Duck Walk 20m a3)Lateral Banded Pushup Walk 20m b1)Kettlebell Overhead Walk 50 m x 4 rest 90 sec. b2)Goblet Squat 4-6 x 4 rest 60 sec. c1)Ring Row Hold 30secon/30sec.off x4 c2)Ring Dip Hold 30secon/30sec.off x4 d1)3 rounds 8 Ringrows 25m Slamball Bear Hug Walk 200m run d2)For Time 70 Wallballs every time

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