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

 

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