Wochenplan

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

Strength "Back"
4 R. 40/20 16min
B. Bent Over Rows
Bird Dog
B. Lat Pull Downs
Cat & Cow

Workout "For Time"
TC. 16min
4 Rounds
1min Wall Sit
3-5x Wall Walks
10x10m Shuttle Run

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

Strength "Clean/Front Squats"
6 R. E2MOM 12min
1x BB Power Clean
1x BB Hang Power Clean
5x BB F. Sq.

Workout "For Time"
TC. 12min
1-2-3-4-5-6-7-8-9-10x
BB Thrusters
BF Burpees Over BB

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

Workout "Team AMRAP"
35min
A. Battle Ropes
B. Run
C. "Box Jumps"
Every 5min 7x syncro Burpees
(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 "5x Tabata Strength"
36min
Tabata (8x 20sec.On/10sec.Off) 4min
1. Tabata "Lunges" 4min
4min Rest
2. Tabata "Bench Press" 4min
4min Rest
3. Tabata "Pull Ups/Ring Rows" 4min
4min Rest
4. Tabata "Shoulder Press" 4min
4min Rest
5. Tabata "Sit Ups" 4min

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
50-40-30-40-30-20-30-20-10x
Walking Lunges (m)
Wall Balls
Run 300m after each set (9x)

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

Mobility

Workout "AMRAP Deck of Cards"
25min
Herz=Sit Ups
Karo=Push Ups
Pik=Squats
Kreuz=Ring Rows
JOKER=20x Burpees

Ass=18x
König=16x
Dame=14x
Bube=12x