14.02.2017 Training

a1)20-20-20-20 a2)Foam rolling 5 min. a3)Knee Banded walk 3 x10m a4)Knee Banded walk lateral 3x10m b1)RDL 6-8 x 4 rest 2min. b2)One ARM DB Row 4-6 x 4 c1)5 rounds 1min.DB/KB Burpee Box walk over 10sec.Transition 1min. Situps AMRAP 10sec.Transition 1min. DU AMRAP 10sec. Transition 1min. KBS AMRAP 10sec.Transition 1min. Ringrows/Pullups 10sec.Transition

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13.02.2017 Training

a1)20-20-20-0 a2)Foam rolling 5min. b2)Frontsquats 6-8 x4 rest 2min. b2)Frontpress (bench) 4-6 x 4 rest 2 min. c1)weighted Pushups 4-6 x 4 rest 90sec. c2)EMOM 5 / 15xSitups d1) buyin: 1500m row 3 rounds 15 Thruster (empty barbell) 10 TTB 10 BJ(step down)

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09.02.2017 Training

a1)20-20-20-20 b1)KB overhead walk 50m x 3 rest 1min. b2)KB suitcase walk alternating 50m x3 rest 1min. c1)Split Squat 6-8/leg x 4 rest 90 sec. c2)Arnold Press 6-8 x 4 d1) Circle 20min. Pace: 15 cal Bike Stepups KB/DB ground to verhead Ringrows/Pullups Wallballs TTB/K2E Slamball shoulders Battlerope Deadlift hold Plank etc.

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07.02.2017 Training

a1) 20-20-20-20 a2) DU 3min. b1) Arnold Press 6-8 x 4 b2) DB one arm row 4-6x 4/side c1)3 Supersets 15 Klappmesser 15 Kneeraises 20 Banded Good mornings d1) 8 min. AMRAP 12 KB/DB Snatch alternating 12 Lunges (selbe KB/DB) 8 Burpees 3min Rest d2) 8 min AMRAP 8 Pullups 10 Pushups handrelease 8 Slamball

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06.02.2017 Training

a1)20-20-20-20 a2)500m row b1) Backsquat 3-5 x4 /rest 2 min b2) RFESS on balancing pad 6-8 x 4/leg rest 60sec. c1) Pullups strict 4-6 x 4 c2) Ringdips 6-8 x 4 d1) 4 rounds 30sec.TTB 30.sec.rest 30sec.Plank 30sec.rest d2)21-15-9-6-3 Wallballs Deadlift Bodyweight

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