Training 12.12.2017

a1)20-20-20-20 a2) 3min. aerobic work b1) DB Shoulder Press alternating 4-6 x 4 /rest 90 sec. b2) DB Bend over Row 4-6 x 4/arm /rest 60 sec. c1) 4 Sets: 30 sec. Side Plank left 30sec. Rest 30sec.Side Plank right 30 sec. Rest c2) Bar Dips 4-6 x 4 rest 90 sec. d)5 rounds ,

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Training 07.12.2017

a1)20-20-20-20 a2)3 min aerobic work b1) Weighted Step ups alternating 4-6leg x 4 rest 60 sec. b2)Deadlift EMOM 10  / 3 Tng @ 70% 1RM c) 50 Air Squats 3min. 3 rounds TC 3:15 min. 8 strict pullups 12 alternating KB Swings 8 KB Thruster 8 TTB AMRAP Situps 3 min.

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Training 05.12.2017

a)20-20-20-20 a2)3min. aerobic work b)4 Sets 30sec. HollowRock 30sec. Rest 30sec. Supermann 30sec. Rest c)Pull up Top Hold 10 sec.on/30sec.off x 4 d)Ring Dip Top Hold 30sec on/30sec.off x 4 e)Buy in: 15 Slamball over Shoulder TC: 3 min. 3 Rounds TC:4:00 min 40m KB Overhead Walk 20m KB Lunges 15 KB Swing American Style

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Training 30.11.2017

a1)20-20-20-20 a2)3 min aerobic work b1) Weighted Step ups alternating 4-6leg x 4 rest 60 sec. b2)Deadlift EMOM 10  / 3 Tng @ 70% 1RM c) 50 Air Squats 3min. 3 rounds TC 3:30 min. 8 strict pullups 12 alternating KB Swings 8 KB Thruster 8 TTB AMRAP Situps 3 min.  

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Training 28.11.2017

a)20-20-20-20 b)4 Sets 30sec. HollowRock 30sec. Rest 30sec. Supermann 30sec. Rest c)Pull up Top Hold 10 sec.on/30sec.off x 4 d)Ring Dip Top Hold 30sec on/30sec.off x 4 e)Buy in: 15 Slamball over Shoulder TC: 3 min. 3 Rounds TC:4:15 min 40m KB Overhead Walk 20m KB Lunges 15 KB Swing American Style 10 KB G2O

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Training 23.11.2017

a1)20-20-20-20 a2)3 min aerobic work b1)RFESS 3-5/leg rest 60 sec b2)Deadlift 3,2,1 x 4 rest 2min. c) 50 Air Squats 3min. 3 rounds TC 3:45 min. 8 strict pullups 12 alternating KB Swings 8 KB Thruster 8 TTB AMRAP Situps 3 min.

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Training 21.11.2017

a)20-20-20-20 b)4 Sets 30sec. HollowRock 30sec. Rest 30sec. Supermann 30sec. Rest c)Pull up Top Hold 10 sec.on/30sec.off x 4 d)Ring Dip Top Hold 30sec on/30sec.off x 4 e)Buy in: 15 Slamball over Shoulder TC: 3 min. 3 Rounds TC:4:30 min 40m KB Overhead Walk 20m KB Lunges 15 KB Swing American Style 10 KB G2O

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