Training 26.10.2017

a1)20-20-20-20 a2)3 min. aerobic work b1)Front Rack Lunges Barbell 3-5/side x 4 rest 2 min b2)One Arm Bench Press 3-5/side x 4 c1)Pullups strict 5-7 EMOM 5 d1)Week 2 Buy in: 3 min TC 27 Burpee over Bar lateral 4 rounds of: TC 4min/Round 8...

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Training 24.10.2017

a1)20-20-20-20 a2)3 min. aerobic work b1)Close Grip Bench Press 5,4,3,2,1 rest 90 sec. b2)DB one arm row 3-5/side x 4 rest 60 sec. c1)4 rounds Hollow rock 30 sec 30 sec rest Superman 30 sec. 30 sec rest d1)How to do: Workout Warmup d2)WOD (Woche...

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Training 19.10.2017

a1)20-20-20-20 a2)3 min. aerobic work b1)DB Lunges back 3-5/side x 4 rest 2 min b2)One Arm Bench Press 3-5/side x 4 c1)Handstand Hold 1 min. 1min rest x 4 d1) Buy in: 3 min TC 25 Burpee over Bar 4 rounds of: TC 4min/Round 7 Boxjumps 7 Deadlifts 7...

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Training 17.10.2017

a1)20-20-20-20 a2)3 min. aerobic work b1)Close Grip Bench Press 5,4,3,2,1 rest 90 sec. b2)DB one arm row 3-5/side x 4 rest 60 sec. c1)4 rounds Hollow rock 30 sec 30 sec rest Superman 30 sec. 30 sec rest d1)How to do: Workout Warmup d2)WOD Buy in...

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Training 12.10.2017

a1)20-20-20-20 a2) 2min. aerobic work a3) 10m Lunges, 5 Burpees, 10 m bearcrawl b1) DB Backstep Lunges 10 x 4 (alternating legs) rest 90 sec. b2) Overhead KB Walk 50m x 4 rest 1min. c1) Ring Dip Top hold 30 sec. 1min. rest x 4 c2) Pullup Top Hold...

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Training 10.10.2017

a1) 20-20-20-20 a2) 2 min. aerobic work b1) Deadlift 3-5 x 4 rest 2 min. c1) Handstand hold 1 min x 4 rest 1 min. c2) EMOM 5 10 V-Ups d1) 10min. AMRAP 300m row 8 Burpee Pullups 20 Wallballs 3min.REST 10min.Row max. meters 3min.REST 10min. AMRAP...

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Training 05.10.2017

a1)20-20-20-20 a2)2 min aerobic work a3)2 x 10 scapular pushups a3)2 x 10 sideplank rotations b1)DB Shoulderpress 4-6 x 4 rest 90 sec. b2)Deadlift 4-6 x 4 rest 90 sec. c1)8 min. odd:6 Burpee Pullups even:5 Wall Walks c2)70 Wallballs everytime you...

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Training 03.10.2017

a1)20-20-20-20 a2)2x 10 scapular pushups a3)2x 10 side plank rotations a4)2 min. aerobic work b1)Close Grip Bench Press 2-3 x 3 / rest 2 min b2)Front Squat with pause in the bottom 6 sec. 2-3 x 3 rest 2 min. c1)EMOM 5 Pullups strict x 5-7...

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(09421) 9890750
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