Tagestraining 12.11.2019

A) 12 minutes amrap of:

5-10 strict Pull-ups

1 rep Turkish-get-up left + 1 rep Turkish-get-up right (the weight for the Turkish-get-ups should be really heavy!)

B) 50-40-30-20-10- reps for time of:

Russian Kettlebell-Swings M24Kg/W16Kg

Slam-Balls

Tagestraining 11.11.2019

A) OT 2 minutes for 5 rounds:

5 reps Back-Squats AHAP

B) 12 minutes amrap of:

4 Dumbbell hang-squat Cleans M22,5Kg/W15Kg

8 C2B-Pull-ups

12 Push-ups on Dumbbells

A) 10 minutes Pistols üben

B) 10 minutes amrap of:

10 alternating Pistols

10 Box-jumps M24inch/W20inch

10 Slam-Balls

5 minutes break

C) 10 minutes amrap of:

10 KB-Deadlifts M2x24Kg/W2x16Kg

20 meter farmers carry

EMOM 14:

1) 5 Squat-Cleans / Gewicht steigend

2) 12/9 calories Bike

21-15-9 reps for time of

Pull-ups

Handstand-Push-ups

Tabata mountain climbers

A) „Durante Ab-Challenge“

5 rounds of:

10 hollow rock

10 v-ups

10 tuck-ups

10 sec. hollow hold

1 minute rest

B) 12 minutes amrap of:

5 Deadlifts M100Kg/W70Kg

7 Toes to bar

9 Push-ups

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