
Donnerstag, 31.12.2020
Silvester Workout!!
0- 30 Min
“Burping Angie”
100 Burpees
100 Push-Ups
100 Sit-Ups
100 Air Squats
45 – 55 Min
Dumbbell D.T.
5 Rounds for Time:
12 Dumbbell Deadlifts @ (22.5/15 kg)
9 Dumbbell Hang Power Cleans @ (22.5/15 kg)
6 Dumbbell Shoulder-to-Overheads @ (22.5/15 kg)
Time Cap: 10 Minutes
1:10 – 1:30 (Std.)
„Fran‘s Big Sister“For Time:
21 Single Arm DB Thrusters (Right) / 42 Air Squats
21 Burpees
21 Single Arm DB Thrusters (Left) / 42 Air Squats
21 Burpees
Time Cap: 8 Minuten
Rest 2:00
15 Single Arm DB Thrusters (Right) / 30 Air Squats
15 Burpees
15 Single Arm DB Thrusters (Left) / 30 Air Squats
15 Burpees
Time Cap: 6 Minuten
Rest 90s
9 Single Arm DB Thrusters (Right) / 18 Air Squats
9 Burpees
9 Single Arm DB Thrusters (Left) / 18 Air Squats
9 Burpees
Time Cap: 3 Minuten
2:00
1:30 – 2:00 Pause inkl Technik
2:00 – 2:30 (Std.)
12 Days of Quarantine
1 HSPU
2 DB/KB Hang Squat Clean & Jerk
3 DB/KB Overhead Squat
4 Push-Ups
5 Step Ups
6 DB/KB Alternating Snatch
7 Burpees
8 DB/KB Lunge
9 Lying Leg Raises
10 DB/KB Swing
11 V-Ups
12 DB/KB Man Maker
Time Cap: 30 Minutes