Training 30.06.2017
a1)20-20-20-20 b1)EMOM 10 DB Clean + Jerk 3-5 b2)Odd-Even 10 min. odd:20 DU + 5 Deadlift BW even:12 Wallballs c1) Circle: 20 min Pacemaker: 12 cal Skierg – Slamball – Step ups – Plank – Battle Rope etc.
Read moreTraining 29.06.2017
a1)20-20-20-20 a2)3min. Jumperope b1)How to dow: DB Snatch c1)EMOM 6 / 2-3 Deadlifts @30×1 d1)30 sec. on/30sec.off 5-7 Ringpushups x 8 d2)AMRAP 3min. max. Slamball Shoulders f1)4 rounds 20 Wallballs 7 Strict Pullups 10 DB Snatch 3min.Rest...
Read moreTraining 27.06.2017
a1)20-20-20-20 a2)400m run + Parcour b1)EMOM 6 Deadlift 3-4 (30×0) b2)EMOM 6 Shoulderpress DB 3-4 c1)Wallwalks 3 x 5 c2)Ring Dip top Hold 30sec.on/30sec.off x 5 d1)5 rounds KB Dual Overhead Walk 50m 7 strict Pullups Slamball Bear Hug Walk...
Read moreTraining 26.06.2017
a1)20-20-20-20 b1)EMOM 5 Thruster x5 42,5/27,5kg c1)10min. AMRAP 10 Deficit Pushups 8 Burpees to Pullup Bar 20 DU/60 SU 3min. Rest c2)21-15-9 Wallballs DB Snatch
Read moreTraining 23.06.2017
a1)20-20-20-20 b1)Frontsquat Cluster 5,4,3,2,1 15-20sec rest b2)Db One Arm Bench Press 3-5 x 5 rest between arms 30 sec. c1)3 Rounds 1min. max Pullups 1min.rest 1min. max Airsquats 1min. rest 1min. max Pushups deficit 1min.rest 1min.max Double...
Read moreTraining 22.06.2017
a1)20-20-20-20 a2)400m run b1)Deadlift 3-5 x 6 b2)Shoulder press 3-5 x 4 c1)3 Wall Walks EMOM 5 c2)Weighted Pushups 3-5 x 5 d1)20min odd: 10 Stepups even: 15 Situps
Read moreTraining 20.06.2017
a1)20-20-20-20 a2)EMOM 5 / DU20/50 SU b1)EMOM 5 / 5-7 Ring Pushups b2)EMOM 5 / 10 Goblet Squats b3)50 Pushups hand release for time c1)5 Rounds 50m KB dual overhead walk 2 ropeclimbs 10 DB/KB Steps ups 12kg/17,5kg
Read moreTraining 19.06.2017
a1)20-20-20-20 a2)400m run b1)Strict Press 3-5 x 4 rest 90 sec. b2)Frontsquat 2-3 EMOM 5 c1)100 Wallballballs for time, everytime you drop the ball, you have to do 5 strict pullups
Read moreTraining 13.06.2017
a1)20-20-20-20 a2)3min. DU/SU b1)RFESS 4-6/leg x 4 rest 60sec./leg b2)Arnold Press 4-6 x 4 rest 90 sec. c1)WallSquat Hold 30 sec on 30 sec. offx 4 c2)EMOM 5 Ring Push ups 5-7 d1)5 rounds 15 Wallballs 30 sec. Rest KB Overhead Walk 50m 30 sec. Rest...
Read moreTraining 12.06.2017
a1)20-20-20-20 a2)400m run b1)Backsquat 10 8 6 4 2 rest 90 seec. c1)10min. AMRAP 12 KBS 12 Weighted Stepups 12 Knee Raises 3min.Rest 3 Rounds for Time 10 Deadlifts BW 2 Ropeclimbs 100m Farmerswalk
Read moreJahresfeier Training
a)Training 14.30 Uhr „Death Circle“ 15 min. 30sec. on/30sec.off Bike DB Stepups Situps KBS Ringrows … b)Training 15.30 Uhr „Spicy“ for Time 500 row 12 Burpees BJ over 10 Slamball over shoulder 12 Burpees BJ over 500...
Read moreTraining 09.06.2017
a1)20-20-20-20 a2)400m run b1)How to do: Ropeclimbs 10 min. c1)Backsquat 5,4,3,2,1 rest 2 min c2)Barbell Shoulder Press strict 5,4,3,2,1 rest 2 min d1)EMOM 5 Pullups strict pronated 4-6 d2)EMOM 5 Wallwalks 3 f1) 800m run then 5 rounds 10 Deadlift...
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