Sonntag, 28.11.2021
Partner Workout in Teams of 2 or 3
Buy In: 120 Calorie Row
12 Rounds (switch Athlete after every full round):
20 Calorie Bike
10 Box Jump Overs 24’/20′
12 Rounds (switch Athlete after every full round):
10 Calorie Ski
5 Frontal Burpee Box Jump Over
Buy Out: 120 Calorie Row
Time Cap 40min.
Samstag, 27.11.2021
AMRAP 35min
10 Pull Ups / Banded Pull Ups
20 Kettlebell Swings russian 24/16kg
30 Split Squat Jumps
40 Double Unders / 100 Single Unders
200m Run around the house
1min, Pause
Freitag, 26.11.2021
2x AMRAPs x 15 min.
3 min Break between AMRAPS
A)
10 Burpee Box Jump Over 24’/20′ / Burpee Box Step Over
20 Alternating Lunges
30 Calorie Bike
1min. Break
B)
10 Calorie Ski
20 Air Squats
2 Lanes Empty Sled Push
1min, Break
Donnerstag, 25.11.2021
Skill
Power Clean
Fokus: Wie bewege ich die Langhantel technisch sauber vom Boden auf die Schulter
Workout
EMOM x 30min
Steigere das Gewicht nach min.5, 10, 15, 20, 25
Go as heavy as possible – Wenn die Technik nicht mehr sauber aussieht, wird der Coach Dich stoppen)
1 Power Clean + 3 Front Squats
Mittwoch, 24.11.2021
2 x 15:00min AMRAPS
2min. Break between AMRAPs
A)
5 Strict Toes to Bar/ Legs as high as possible
10 Push Ups / Kneeling Push Ups
15 Butterfly Sit Ups
20 Air Squats
B)
5 Burpees
10 Alternating Lunges
15 Jumpig Jacks
20 Double Unders / 50 Single Unders
Dienstag, 23.11.2021
Buy In: 100 Empty Barbell Push Presses 15/10kg
Into
6 Rounds of:
50/40 Calorie Bike
2 Lanes (20m) Double Kettlebell Front Rack Lunges (2x16kg/2x12kg)
Alternativ kann mit leichteren Dumbbells gearbeitet werden
Buy Out: 100 Empty Barbell Push Presses 15/10kg
Time Cap 35min
Montag, 22.11.2021
8 Intervalle
02:30min work / 1:30min Rest
Intervall 1-4
20 Wallballs 9/6kg
Max Meter Row
Intervall 5-8
2 Lanes Burpee Broad Jumps (20m)
Max Meter Ski
Score= Meter total