31.01.2017 Training
a1)20-20-20-20 a2)500m row b1)4 rounds 30sec.Pullups 1min. Rest b2)4 Rounds 30sec. Ring Row hold 1min. Rest b3)4 Rounds 30sec. Ring Pushups 1min.Rest c1)3 Rounds 15 Burpees 30 Wallballs 20 KBS
Read more30.01.2017 Training
a1)20-20-20-20 a2)5 rounds 30 sec. Du 30sec. rest b1) Backsquat: find one heavy single in 10 min. b2) Strict Press 3-5 x 4 /rest 2min. c1) Pushups weighted (plate) 3-5 x 4 /rest 90 sec. c2) Airsquat (auf 2 Luftkissen) 12 x 4 /rest 60 sec./ very...
Read more17.01.2017 Training
a1) 20-20-20-20 a2) 3 min. DU b1) Russian Step Up weighted 4-6/leg x 4 / rest 60 sec. b2) Arnold Press 6-8 x 4 / rest 90 sec. c1) 4 Sets 30 sec. Sideplank left 30sec. Rest 30 sec. Sideplank right 30sec. Rest 30sec. V-Ups 30sec. Rest d1) 14 min...
Read more16.01.2017 Training
a1) 20-20-20-20 a2) 500 m row a3) 3min. DU b2) Goblet Elevator Squats 6-8 x 4 /rest 2 min. b2) One Arm Bend over Row 6-8/side x 4 /rest 60sec. c1) 4 rounds 30 sec. Hollow rock 30 sec. Rest 30 sec. Superman 30 sec. Rest 30 sec. Situps 30 sec. Rest...
Read more12.01.2017 Training
a1) 20-20-20-20 a2) 1 min.Airbike b1) Barbell Frontrack Lunges 6-8/leg x 4 rest 60sec./leg b2) DB Push Press 4-6 x 4/ rest 90sec. c1) Medball V-Ups 10-15 x 4 /rest 90 sec. https://www.youtube.com/watch?v=C7MD1EBzp5c c2) Plank Kettlebell drag...
Read more10.01.2017 Training
a1) 20-20-20-20 a2) DU/SU 3min. b1)Close Grip Bench Press 4-6 x 4 /rest 2 min. b2)Ring Dips 6-8 x 4 /rest 90 sec. c1) 4 rounds Handstand hold 30 sec. on 30 sec. off c2) 4 rounds 30sec. Hollow rock 30 sec. off 30 sec. Superman rock 30 sec. off...
Read more09.01.2017 Training
a1) 20-20-20-20 b1) DB Reverse Lunges 4-6/leg x 4 / rest 60 sec/leg b2) DB 3 Point row 6-8/arm x 4 /rest 60sec/arm c1) 4 Supersets 20 Banded good mornings 20 Situps d1) Cycle 30 min. 30 sec.on 30 sec. off Rowing Plank Stepups Battle Rope Bike...
Read more05.01.2016 Training
a1) 20-20-20-20 a2) du/SU 3min. b1) DB RFESS 4-6/side x 4 /rest 60 sec./side b2) KB Strict Shoulder Press 6-8 x 4 /rest90 sec c1) 4 rounds 30 sec. V-ups 30sec. Rest 30sec. FLR 30 sec. Rest d1) 15 min AMRAP 8 Power Cleans + Jerk / 40kg/25kg 8...
Read more03.01.2016 Training
a1) 20-20-20-20 a2) DU 3 min. b1) How to do: Power Cleans (8 min) c1) 1 1/4 Backsquat 3-5 x 4 /rest 2 min. c2) One Arm Bend over Row 6-8/side /rest 60 sec./side d1) EMOM 8 5- 7 Pullups d2) 5 rounds 10 Deadlifts (40kg/25kg) 8 Power Cleans...
Read more02.01.2017 Training
a1) 20-20-20-20 a2) 5 Pullups, 10 Pushups, 15 Squats b1) Russian step ups weighted 4-6/leg x 4 /rest 60sec./leg b2) Arnold Press (floor) 6-8x 4/rest 90 sec. c1) 4 rounds 15 Overhead Barbell Lunges (empty barbell) 10 Burpees over Barbell (lateral)...
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