2022/06/30 DONNERSTAG Lessonplan
10 rounds for time:
7 toes-to-bars
7 hand-release push-ups
7 pull-ups
2022/06/27 MONTAG Lessonplan
AMRAP 20:
200-m run
21/30-cal. row
40 air squats
2022/06/26 SUNDAY | 108 COMPETE
REST DAY
2022/06/25 SATURDAY | 108 COMPETE
WARM-UP2 Sets:10 Alternating Spiderman stretch10 Leg swings/leg (across body) 1 Set::20 Row, bike, skierg10 Wall-ball front squats (14/20 lb)10 Sit-ups5 Dumbbell deadlift/arm 1 Set::20 Row, bike, skierg10 Wall-ball push press (9/10 ft) (14/20 lb)10 V-ups5 Dumbbell sumo deadlift high pull/arm 1 Set::20 Row, bike, skierg10 Wall-ball shots (9/10 ft) (14/20 lb)10 GHD sit-ups to parallel10 […]
2022/06/25 SAMSTAG Lessonplan
AMRAP 25 w/ a partner:
50 calories
50 dumbbell snatches (35/50 lb)
50 GHD sit-ups
50 wall-ball shots (14/20 lb) (9/10 ft)
– Use any machine available for the calories.
2022/06/24 FREITAG Lessonplan
On a 20:00 clock, each for time:
From 0:00-5:00:
800-m sprint
From 5:00-10:00:
75 chest-to-bar pull-ups / 75 ring rows
From 10:00-15:00:
75 burpees-to-target
From 15:00-20:00:
800/1,000-m row / 600/750-m row
– Score is total combined work time
2022/06/24 FRIDAY | 108 COMPETE
WARM-UP1 Set:5 Inchworm push-ups10 Banded pass-throughs15 Banded pull-aparts 1 Set:200-m Eun10 Single-leg KB deadlifts/leg10 Kip swings5 Up-downs 1 Set:200/250-m Row10 Russian swings (light)10 Kip swings (bigger)5 Up-downs 1 Set:200-m Run5-10 Kipping pull-ups5 Burpees 1 Set:200/250-m Row5-10 Chest-to-bar pull-ups5 Burpees-to-target POWERPower Clean (1 Rep-Max of Clean & Jerk)2 x 3 @ 50%2 x 2 @ 60%3 […]
2022/06/24 Endurance
4 Rounds of E4MOM
18 Box Jumps Over
15 Wallball Shots 20/14lb
ME Burpee over MedBall till 2:30 Min.
5 Min. Rest then
4 Rounds of E4MOM
15/12 cal Ergometer
16 Dumbbell Snatches (22,5/15 Kg)
ME V-Ups till 2:30 Min.
Goal: Interval pace, then Rest and bring your HR down
2022/06/23 DONNERSTAG Lessonplan
AMRAP 9:
9 deadlifts (155/225 lb)
3 wall walks
