Tagestraining 17.01.2020

„Cardio Friday“

2 rounds of: 4 minutes amrap
20 meter prowler push + 20 jumping Lunges

1 minute break
4 minutes amrap 30 DU + 10 Burpees

1 minute break

4 minuten amrap 12/10 cal row + 15 Box-jumps M24inch/W20inch

1 minute break

4 minuten amrap 12/10 cal bike + 15 Slam-Balls

1 minute break

Tagestraining 16.01.2020

In teams of 2 / I go, you go:


12 Minute AMRAP 

3 Cleans M70Kg/W50kg

3 Handstand Push Ups

6 Cleans

6 Handstand Push Ups

9 Cleans

9 Handstand Push Ups

then 12…15.. etc until time runs out


– 5 Minute Rest


15 Minute AMRAP 

3 calories Bike

3 Pull Ups

6 calories Bike

6 Pull Ups

9 calories Bike

9 Pull Ups

then 12…15.. etc until time runs out

Tagestraining 15.01.2020

A) OT 90 seconds for 6 rounds do6 reps Bench-Press AHAP
B) 50-40-30-20-10 reps for time of:
Wall-Ball-Shots M9Kg/W6Kg
russian Kettlebell-Swings M24Kg/W16Kg

Tagestraining 14.01.2020

A) 12 minutes amrap of:
20 reps reverse snow angel with 1,25Kg plate 
20 reps hollow rock
40 reps Russian twist with plate M15Kg/W10Kg
B) 16 minutes amrap of:
5 Chest-to-bar Pull-ups
10 Ring-Push-ups
20 Box-Step-ups with DBs M22,5Kg/W15Kg / 20 inch Box for everybody

Tagestraining 13.01.2020

A) 12 minutes to work up to a heavy single rep Squat-Clean & Split JerkDo minimum 1 rep every minute. If you don’t feel for going heavy do 2 or 3 reps on the minute with a lighter weight.B)
10-9-8-7-6-5-4-3-2-1 
reps for time of: Thrusters M42,5Kg/W30Kg
Toes to bar

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