A.
400m run
12m Duck Walk
12m Wheelbarrow
Danach – 3×10 Superman/Hollow Rocks
B.
12′ EMOM:
2-3 CTB @ 70% 1RM oder Muscle-ups
C.
4 rounds:
1 min: max effort PLU
1 min: max effort Burpees
1 min: max cal row
1 min: rest
D.
Basic Strength
Press 5 – 5 – 5+
75%-80%-85%
Paused FSQ 3×5
55%-60%-65%
3 RFT:
20 Ring Dips
15 Jack Knives
Ziel: so lange wie mögich UB, bis zum Muskelversagen
19 Uhr:
3 Rounds
10 Hollow Rocks – 10 Side planks – 10 bridging – 10 Side plank (other side)
B.
12′ EMOM:
2-3 CTB @ 70% 1RM oder Muscle-ups
CTB @ 25 kg x 2 (6 rounds) und danach 20 kg x 2 (6 rounds)
C.
4 rounds:
1 min: max effort PLU
1 min: max effort Burpees
1 min: max cal row
1 min: rest
Round1: 53 reps
Round 2: 44 reps
Round 3: 45 reps
Round 4: 42 reps
Total: 184 reps (all pull ups strict!)
D.
Basic Strength
Press 5 – 5 – 5+
75%-80%-85%
37,5 kg x 5; 40 kg x 5; 42,5 kg x 12 (all out)
Paused FSQ 3×5
55%-60%-65%
60kg x 5; 65 kg x 5; 70 kg x 5
3 RFT:
20 Ring Dips
15 Jack Knives
Time: 7:42 (all ring dips strict!)