Tagestraining 03.12.2018

1) „Durante Ab-Challenge“
5 rounds of:
10 hollow rock
10 v-ups
10 tuck-ups
10 sec. hollow hold
1 minute rest
2) 18-15-12-9-6-3 reps for time of:
Thrusters
Power snatches
Toes-to-Bars
Men: 35Kg
Women: 25Kg

Tagestraining 30.11.2018

„pumping Friday“
A)
OT 2 minutes for 5 rounds each do:
1) 5 reps heavy Deadlifts (dead Stop! NO touch and go)
2) 8 reps heavy Bench Press
B)
EMOM 10:
5 reps strict Pull-ups or 10 reps Lat-rows + 10 Push-ups (both exercises in 1 Minute!)

Tagestraining 29.11.2018

A)
EMOM 15
1) 3 heavy power cleans
2) 1 legless rope climb
3) 7-10 HSPUs
B)
For Time: (Time CAP: 15min.)
150 Wall Balls 9/6kg
*Every time break, rest, or drop the ball… Complete a 10/7 cal bike sprint

Tagestraining 28.11.2018

a) „Durante Ab-Challenge“
5 rounds of:
10 hollow rock
10 v-ups
10 tuck-ups
10 sec. hollow hold
1 minute rest
b) 15min. AMRAP of:
10 DB Floor Press 22,5/15kg
20/15 cal row or bike
10 hard rind rows
30 Double Unders

Tagestraining 27.11.2018

a) EMOM 10:
2 heavy Power-Snatches
b) 21-15-9 reps for time of:
Left-arm kettlebell snatches
Right-arm kettlebell snatches
Pull-ups

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