Training 11.05.2017

a1)20-20-20-20 a2)500m row b1)Arnold Press 4-6/arm rest 60sec. c1)EMOM 4 10-15 Situps c2)Plank 30sec.on 30 sec. off x 4 c3)knee Raise top hold 30 sec. on/30 sec off x 4 d1)Pullup top Hold 15 sec./ rest 1 min x 4 d2)Ring Dip top Hold 30 sec./ rest 1min x 4 f1)10 min odd: DB/KB Box

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Training 09.05.2017

a1) 20-20-20-20 a2) Banded Hip Twist 2x 20/side b1) Deadlift 3-5 x 4 rest 90 sec. b2) One Arm Dumbell row 6-8/arm x 4 rest 60sec. c1) Handstand Hold 30sec. on/30sec.off x 4 c2) Pullups EMOM 5 3-5 strict d1) AMRAP 10min. 20m KB Overhead Walk 10m Slamball Bear Hug Lunges 8 Bear Hug Slamball

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Training 08.05.2017

a1)20-20-20-20 a2)Bear Hug Wallball lunges 20m b1)Goblet Elevator Squats 4-6 x 3 b2)Shoulder Press 4-6 x 3 Tempo @31×0 c1)Ring Dip Top Hold 30 sec. on/1min off x 4 c2)Diamond Pushups 10-15 x 3 / rest 90sec. d1) 6min. AMRAP 7 Slamball over Shoulder 20 Situps 3min.Rest 6min.AMRAP 7 DB/KB Thruster 7 Pullups/Ringrows

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Training 04.05.2017

a1)20-20-20-20 a2)Wallball Thunders 2x 20 a3)3min.DU/SU b1)DB/KB Stepups 4-6/leg x 4 rest 60sec./leg b2)DB/KB Bench Press 4-6 x 4 rest 60sec. c1)EMOM 6 Pullups unbroken c2)L-Sit 30sec x 3 rest 60 sec. c3)15min. min1: 20m Bear Hug Slamball Lunges min2: 6 Slamball over Shoulders min3: 10 Knee to Elbows repeat

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Training 02.05.2017

a1)20-20-20-20 a2)20 Bear hug (Wallball) lunges a3)20 Wallball thunders b1)E2MOM 4x 6xFS b2)E2MOM 4x 6xRDL c1)Pullups strict pronated AMRAP 3 min. c2)Latactivation + Kneeraises 3 x 10-15 (goal:technique+timing) d1)20min. odd:10 Wallballs + 10 DU/30SU even:40m Suitcase Walk (change arm after 20m)32kg/24kg

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Training 01.05.2017

a)20-20-20-20 b)DU/SU 3 min. practice c)DB/KB Russian Step ups 4-6/leg x 3 rest 60sec./leg d)DB One Arm bendover Row 6-8/arm x 3 rest 60/arm e) 1000m Run (5rounds around building) + 12min. AMRAP 50m Suitcase Walk 10 Deficit Pushups 5 Deadlift BW

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Training 27.04.2017

a)20-20-20-20 b)Wallball Thunders 30sec. x 3 rest 30 sec. c)Bandes Goodmornings 2×20 d)Front Rack KB Squats 6-8 x 4 rest 90 sec. e)Kneeling DB Shoulder Press 4-6 x 4 rest 90 sec. f)Pullups 3-5 x 4 g) 10min. odd:10 DB/KB Ground to Overhead even: 7 TTB/10 Kneeraises 3min.Rest 10 min. odd:5 Deadlift BW even:10 Vups

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