30.01.2017 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...

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17.01.2017 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...

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16.01.2017 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...

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12.01.2017 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...

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10.01.2017 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...

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09.01.2017 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...

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05.01.2016 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...

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03.01.2016 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...

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02.01.2017 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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