Sonntag, 28.11.2021
10 Box Jumps (24/20″)
15 Push Jerks 40/30
20 Calorie Bike
Samstag, 27.11.2021
AMRAP 10:
:30 L-Sit (from floor)
10 Sandbag Cleans
Freitag, 26.11.2021
AMRAP 20:
50 Double Unders
30m Walking Lunge
30m Bear Crawl
Donnerstag, 25.11.2021
On a 35:00 Clock:
Max Distance Run
Every 5:00, stop and perform 15 burpees
Cardio Class
AMRAP 30
100 Double Unders /300 Single Unders
90 Bodyweight Lunges
80 Calorie Bike
70 Mountain Climbers
60 Shoulder to Overhead (22,5/15kg Dumbbell)
50 Push Ups
40 Dumbbell Goblet Squats
30 Dumbbell Russian Twist
20 Single Arm Lunges Overhead (22,5/15kg)
10 Burpees
Mittwoch, 24.11.2021
9 Sets for Load:
Overhead Squats
3-2-2-2-1-1-1-1-1
Dienstag, 23.11.2021
AMRAP 7:
7 Box Jumps (30/24″)
7 Chest-to-Bar Pull-ups
Cardio Class
10-20-30-40-30-20-10
Calorie Bike
Butterfly Sit Ups
Into
10-20-30-20-10
Calorie Row
Alternating Lunges
Into Max Calorie Ski
Time Cap 35min
Montag, 22.11.2021
30 Rounds for Time:
5 Wall Balls 9/6
3 Handstand Push-ups
1 Power Clean 100/70