Wochenplan

1. Einheit: Start: 19:30 Uhr | Ende: 20:30 Uhr

Strength "Core/Back"
3 Rounds EMOM 12min
Arch Hold
L-Sit Hold
Ring Row Hold
Hollow Hold
(20-40sec. work)

"Workout "EMOM"
3 Rounds For Reps 14min
1min Ring Rows
2min B. Push Press
3min Burpees
4min Squats
5min Rest

1. Einheit: Start: 17:00 Uhr | Ende: 18:00 Uhr

2. Einheit: Start: 18:00 Uhr | Ende: 19:00 Uhr

3. Einheit: Start: 19:00 Uhr | Ende: 20:00 Uhr

Workout "GroßFit 6 Year Birthday Workout"
6x AMRAP 6min On/1min Off 41min
1. AMRAP
6x20m Sh. Run
20m Sled Push

2. AMRAP
6x20m Sh. Run
21x KB Sumo Deadlift High Pulls

3. AMRAP
6x20m Sh. Run
22x Push Ups

4. AMRAP
6x20m Sh. Run
23x KB Swings Rus.

5. AMRAP
6x20m Sh. Run
24x Sit Ups

6. AMRAP 
6x20m Sh. Run
25x KB Goblet Lunges

1. Einheit: Start: 17:30 Uhr | Ende: 18:30 Uhr

Workout "AMRAP"
35min
100-200-300-400-500-600m usw.
Run
1-2-3-4-5-6x usw.
Rope Climbs

Every 5min do 15x Down Ups!
(start at 00:00)

1. Einheit: Start: 19:00 Uhr | Ende: 20:00 Uhr

1. Einheit: Start: 17:00 Uhr | Ende: 18:00 Uhr

2. Einheit: Start: 18:00 Uhr | Ende: 19:00 Uhr

Strength "Squat Cycle"
W 1/12 36min 
3-5 RM Test
12min Overhead Squats
12min Front Squats
12min Back Squats

Strength Workout "Core"
AMRAP 8min
12-20x Tuck Ups
20-30sec. Hollow Rocks
12-20x V-Ups/Stiff Leg Sit Ups
20-30sec. Hollow Hold

1. Einheit: Start: 09:00 Uhr | Ende: 10:00 Uhr

2. Einheit: Start: 10:00 Uhr | Ende: 11:00 Uhr

Workout "For Time"
TC. 45min 2er Team or Alone
3 Rounds
600-400-200m Run
60-40-20x Heavy Rope Jumps
600-400-200m Run
60-40-20x Weighted Box Step Ups
600-400-200m Run
60-40-20x Slam Balls
600-400-200m Run
60-40-20x Burpees Over Partner

1. Einheit: Start: 18:00 Uhr | Ende: 19:00 Uhr

Strength "Shoulder"
3 Rounds EMOM 12min
Band Pull Aparts
Banded Face Pulls
Shoulder Taps on Gym Ball
Rest
(20-40sec. work)

Workout "AMRAP"
20min
100x DU/SUx2
50x Mountian Climbers
30x Squats