Archiv der Kategorie: Training

FITNESS
A:
Catch up on missed strength off this week
(3RM Back Squat, Power Clean, Shoulder Press)
B:
2 Rounds:
45 s on/ 15 s off each exercise
Wallball shots, 9/7 kg
Kettlebell swings, 16/12 kg
Box jumps, 60/50 cm
Pull-ups,
Push press, 35/20 kg
Sit-ups
Burpees
60 s Rest

…

PARTNER-WORKOUT
Im 2er Team:
100 Medicine ball cleans
800 m Medicine ball run
100 Kettlebell thruster, 24/16 kg
800 m Run
100 Overhead lunges, 20/15 kg
800 m Plate run
(Laufstrecken werden zu zweit gelaufen)

FITNESS
A:
Find your 3RM Power clean
B:
Max reps Push-ups
Max reps unbroken Double unders
C:
“Cindy”
20 min AMRAP
5 Pull-ups
10 Push-ups
15 Squats

PERFORMANCE
A:
Find your 1RM Shoulder press
B:
Max reps Push-ups
Max reps unbroken Double unders
C:
“Cindy”
20 min AMRAP
5 Pull-ups
10 Push-ups
15 Squats

…

FITNESS
A:
Find your 3 RM Shoulder press (perfect form)
B:
Max reps strict Pull-ups
(if you don´t have strict pull ups yet, use a band that allows you, to perform 5-8 reps)
C:
“Jackie”
For time:
1000 m row
50 Thruster
30 Pull-ups

PERFORMANCE
A:
Find your 1RM Clean and jerk
B:
Max reps strict Pull-ups
C:
“Grace”
For time:
30 Clean and jerks, 60/45 kg

…

FITNESS
A:
Find your 3 RM Back squat (good form, full depth)
B:
“Baseline”
4 min AMRAP
500 m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

PERFORMANCE
A:
Find your 1RM Back squat (good form, full depth)
B:
Max reps Handstand push-ups
C:
“Infinity  Baseline”
4 min AMRAP
500 m Row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups
(if you finish under 4 min, add 4 min and continue)

…

FITNESS
A:
Push press 5×3 reps
B:
3 Runden:
5 min Intervall
500 m Row
15 Kettlebell swings, 16/12 kg
AMRAP Box jumps, 60/50 cm
1 min Plank hold
2 min Rest

…

A:
3RM Thruster
B:
Skill rowing
C:
9 min AMRAP
50 Jump ropes (singles or doubles)
20 Squats
15 Sit-ups
10 HR Push-ups
5 Burpees (on Bumper)
3 min AMRAP Row for cal

Score: reps + cals

…

FITNESS
A:
5×3 Hang power clean (add 2,5kg to last workout)
B:
10 min AMRAP:
3 Hang clean to thrusters, 35/20 kg
3 Burpee box jumps 60/50 cm
6 Hang clean to thrusters, 35/20 kg
6 Burpee box jumps 60/50 cm
9 …

PERFORMANCE
A:
10 min EMOM:
2x Power snatch + 1x Overhead squat
B:
10 min AMRAP (ascending rounds):
3 Hang clean to thrusters, 45/30 kg
3 Burpee box jumps, 70/60 cm
6 Hang clean to thrusters, 45/30 kg
6 Burpee box jumps, 70/60 cm
9 …

…

FITNESS
A:
Front squat 3×5 (add 2,5kg to last workout)
B:
Tabata:Row
1 min Rest
Tabata: Squat
1 min Rest
Tabata: Pull-up
1 min Rest
Tabata: Push-up
1 min Rest
Tabata: Sit-up

…

PARTNER-WORKOUT
“Conditioning Angie”
100 Pull-ups
1600 m Run
100 Push-ps
200 Double unders
100 Sit-ups
1600 m Run
100 Squats

Im 2er Team nur ein Partner arbeitet

FITNESS
A:
Shoulder press 3×5 (add  2,5 kg  to last workout)
B:
2 Cycles
1 min ME Kettlebel swings, 16/12 kg
1 min Rest
3 min AMRAP of:
7 Front squats, 45/30 kg
21 Lateral jumps (over bar)
7 Sit-ups
1 min Rest
Score is total reps

PERFORMANCE
A:
16 min EMOM
Even minutes:  Goat 1
Odd minutes:  Goat 2
(Triple unders, C2B, Butterfly Pull-ups, Handstand walk etc.)
B:
2 Cycles
1 min ME Kettlebell swings, 24/16 kg
1 min Rest
3 min AMRAP:
7 Front squats, 60/40 kg
21 Lateral jumps (over bar)
7 Toes to bar
1 min Rest
Score is total reps

…

FITNESS
A:
Deadlift 5 RM (add 2,5 kg  to last workout)
B:
500 m Row
3-6-9-12-15 of:
Overhead squats, 30/20 kg
Burpees over barbell
400 m Run

PERFORMANCE
A:
3 Rounds
6  Front squat, 70-80%
90 s Rest
6  Weighted dips, 70-80%
90 s Rest
B:
500 m Row
3-6-9-12-15 of:
Overhead squats, 50/35 kg
Burpees over barbell
400 m Run

…