Tagestraining 18.06.2019

A) „Durante Ab-Challenge“
5 rounds of:
10 hollow rock
10 v-ups
10 tuck-ups
10 sec. hollow hold
1 minute rest
B) 20 rounds of 45 seconds work / 15 seconds break
1) prowler push AHAP
2) Box-jumps M24inch/W20inch
3) calories Bike
4) Slam-Balls
5) Sledgehammer-Strikes

Tagestraining 17.06.2019

A) OT 2 minutes do 5 rounds of 6 reps Back-Squats AHAP
B) 15 minutes amrap of:
5 Pull-ups
10 Push-ups
15 Air-Squats

Tagestraining 14.06.2019

Every 5 minutes X 4 rounds:
400m run
20 alternating DB Snatches 22,5Kg/15kg
10 DB Power Cleans 22,5Kg/15kg
Max Toes to ring or weighted sit ups until the 4min mark…
Rest 4 minutes
12 minutes AMRAP:
30 Double Unders
15 Russian Twists M15Kg/W10kg
30 Double Unders
15 Weighted Sit-Ups with same weight

Tagestraining 13.06.2019

On a 15-minute clock, for max reps each round…
From 0:00-3:00, Run 400m then do max Toes to bar
Rest 1 minute
From 4:00-7:00, Run 400m then do max Back Squats M60Kg/W40kg (no Rack! Clean the weight)
Rest 1 minute
From 8:00-11:00, Run 400m then do max Toes to bar
Rest 1 minute
From 12:00-15:00, Run 400m then do max Back Squats M60Kg/W40kg
5min Rest between Section 1 and 2
On a 15-minute clock, for max reps each round…
From 0:00-3:00, row 500m then do max russian KB Swings M24Kg/W16kg
Rest 1 minute
From 4:00-7:00, row 500m then do max Burpees over the rower
Rest 1 minute
From 8:00-11:00, row 500m then do max russian KB Swings M24Kg/W16kg
Rest 1 minute
From 12:00-15:00, row 500m then do max Burpees over the rower

Tagestraining 12.06.2019

A) 15 minutes amrap of:
– 10 reps vorgebeugtes Rudern mit Kettlebell AHAP (10 reps rechts + 10 reps links)
– 1 turkish get up links + 1 turkish get up rechts
– 30 seconds Plank hold seitlich (30 sek. links + 30 sek. rechts)
B) For time:
21 Power-Cleans M70Kg/W50Kg
21 Dips (rings or Box)
400 meter run
15 Power-Cleans M70Kg/W50Kg
15 Dips
400 meter run
9 Power-Cleans M70Kg/W50Kg
9 Dips
400 meter run

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