Tagestraining 22.08.2019

A) Every 3 minutes x 5 rounds:

14 cals Bike or row

14 Toes to bar

14 Deadlifts M60Kg/W40Kg

Rest 5 minutes

B) Every 3 minutes x 5 rounds:

200m Run

15 Pull-ups

20 Push-Ups

Tagestraining 21.08.2019

A) „Durante Ab-Challenge“

5 rounds of:

10 hollow rock

10 v-ups

10 tuck-ups

10 sec. hollow hold

1 minute rest.

B) Partner AMRAP for 18 Minutes :

10 Power Cleans M70Kg/W50kg

100m Sprint

30 Double Unders

-I go you go for complete rounds !

A) OT 2 minutes for 5 rounds do 6 reps Bench-Press AHAP

B) 16 rounds for time of 45 seconds amrap work / 15 seconds rest

– Burpees

– Row

– Bike

– Battlerope

A) 12 minutes amrap of:

12 reps reverse Butterfly with plates

20 reps (10 with clock and 10 against clock) reverse snow angels with plate

30 seconds plank hold left

30 seconds plank hold right

B) 27-21-15-9

DB Thrusters M22,5Kg/W15kg

Pull-Ups

20 Box-jumps M24inch/W20inch between each set

Liebe Mitglieder,

heute finden leider aufgrund einer Veranstaltung keine Gymnastics-Kurse statt. Wir bitten um euer Verständnis.

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