Tagestraining 25.11.2022

A) OT 2 minutes do 5 reps Back-Squats 
for 5
 rounds / RPE 8

B) 10 rounds for time of:
10 Dumbbell Deadlift M22,5kg/W15kg
8 Dumbbell Push-Press M22,5Kg/W15Kg
6 Pull-ups

Tagestraining 24.11.2022

25 rounds of (5 each exercise) 45 seconds work / 30 seconds break
Slamball over Shoulder M45kg/W35kg
Calories row
Toes to bar or rings
Lunges with plate overhead M20Kg/W15Kg / walking or on place
Prowler push

Tagestraining 23.11.2022

A)EMOM 10:
3 reps Snatch-Pull RPE 7-8

B) 21-15-9 reps for time of:
Bench presses M70Kg/W35Kg
Squat cleans M60Kg/W40Kg

Tagestraining 22.11.2022

A) EMOM 10: 1-5 reps Power-Clean AHAP
Weight of Power Clean compare to Bodyweight (BW) is essential for the amount of reps.
>= 100% BW = 1 rep
80%-90% = 2 reps
70%-80% = 3 reps
60%-70% = 4 reps
40%-60% = 5 reps
Goal is to go heavy. If you cant do 40% of your Bodyweight do the „Durante Ab- Challenge“

B) 12 minutes AMRAP:
8 Front Rack Lunges M40Kg/30kg (8 total)
8 Pull-ups
8 calories Row or Bike

Tagestraining 21.11.2022

A) OT 2 minutes do 5 reps Bench Press
for 4 rounds / RPE 8

B) For time:
50 russian KB-Swings M24kg/W16kg
25 Box-Jumps M24inch/W20inch
40 russian KB-Swings M24kg/W16kg 
20 Box-Jumps M24inch/W20inch
30 russian KB-Swings M24kg/W16kg 
15 Box-Jumps M24inch/W20inch
20 russian KB-Swings M24kg/W16kg 
10 Box-Jumps M24inch/W20inch
10 russian KB-Swings M24kg/W16kg 
5 Box-Jumps M24inch/W20inch

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