2022/08/31 MITTWOCH Lessonplan
For time:
800/1,000-m row
30 handstand push-ups
600/750-m row
20 handstand push-ups
400/500-m row
10 handstand push-ups
2022/08/30 DIENSTAG Lessonplan
AMANDA // BENCHMARK
For time:
9-7-5:
Muscle-ups
Squat snatches (95/135 lb)
2022/08/29 MONTAG Lessonplan
4 rounds for reps:
1:00 calorie row
1:00 sit-ups
1:00 DB box step-over (20″) (15/22.5 kg)
2022/08/29 Endurance
3 Workouts, each 8 Min. TC, /w 5 Min. Rest in btw.
30 Burpee Boxjumpover
30 DBall over Shoulder (40/30)
30 Burpee Boxjumpover
Timecap: 8 Min
5 Min. Rest
45-35-25
Wallball Shots 20/14lb
cal Row
Timecap: 8 Min
5 Min. Rest
60 Plate GtoOH (20/15)
60 Plate Thruster
60 Plate OH Lunges
Timecap: 8 Min
2022/08/27 SAMSTAG Lessonplan
5 x 3:00 rounds for reps:
200-m weighted run (14/20 lb)
Max reps wall-ball shots
– Rest 1:00 between rounds.
2022/08/26 FREITAG Lessonplan
For time:
60-48-36-24-12:
Double-unders
30-24-18-12-6:
DB power cleans (35/50 lbs)
2022/08/25 DONNERSTAG Lessonplan
5 rounds for time:
15 strict ring dips
300-m run
2022/08/24 MITTWOCH Lessonplan
AMRAP 5:
12 toes-to-bars
12 squat snatches (55/75 lb)
Rest 2:00
AMRAP 5:
9 toes-to-bars
9 squat snatches (65/95 lb)
Rest 2:00
AMRAP 5:
6 toes-to-bars
6 squat snatches (75/115 lb)
2022/08/23 DIENSTAG Lessonplan
sets for load:
5 back squats @80%+
2022/08/15 MONTAG Lessonplan
For time:30 hang power cleans (65/95 lb)40 deadlifts400/500-m row PROGRESSIVE ROWING AND BARBELL WARM-UP | 10:001 set:30 sit-ups20 alternating plank reach throughs10 cat-cow stretches:30 row (easy pace) 1 set:10 good mornings (empty barbell)10 back rack lunges:30 row (moderate pace) 1 set:10 hang muscle cleans (empty barbell)10 back squats1:00 row (fast pace) HANG POWER CLEAN AND […]
