Tagestraining 12.10.2021

Benchmark WOD „Chelsea“
EMOM 30:
5 Pull-ups
10 Push-ups
15 Squats

Tagestraining 11.10.2021

A) 15 minutes amrap:
20 reps Ring Leg Curl
15 reps Goblet Cyclist Squats
10 reps narrow Grip Lat Pulldown

B) 12 minutes amrap of:
3 Power Cleans M80kg/W50kg 
5 Handstand Push-ups
7 Calories Bike or Row

Tagestraining 08.10.2021

A) 15 minutes amrap of:
20 Plate cossack squats / 10 each side M20kg/ W15kg
15 Biceps Curls with Barbell (add weight if possible)
15 Banded Triceps Extensions

B) For time:
30 toes-to-bars
40 single-arm dumbbell snatches M22,5Kg/ W15Kg
50 dumbbell box step-overs M24inch/ W20inch
40 single-arm dumbbell snatches (same weight)
30 toes-to-bars

Tagestraining 07.10.2021

Partner Cameron:
50 synchro walking Lunge Steps
25 Chest to bar Pull-ups
50 Box Jumps M24inch/W20inch
25 Tripple Unders
50 Hip Extensions
25 Ring Dips
50 Knees to Elbows
25 Partner Wall-Ball Tosses M9kg/W6kg 
50 synchro Sit-ups
5 rope climbs

Tagestraining 06.10.2021

A) EMOM 12
1) 40 seconds amrap lying Dumbbell leg curls 
2) 30 seconds amrap Dual DB Pendlay row

B) 3 rounds of:
90 seconds work / 30 seconds break

1) 200/150 meter row + amrap Step-ups with 2 Kettlebells or DBs (farmers carry Step- ups) M24kg/W16kg

2) amrap meters Prowler push M60kg/W40kg

3) 30 jumping Lunges + amrap calories Bike


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