Kraftzyklus Woche 4 Strength and Skill 10 Minuten:TTB Progression und Technik Beginner (white-orange):5` EMOM: Knee Raises Advanced (blue-Black):5` AMRAP:  Knee Raises mit Kick Elite (Red):5`AMRAP:

Kraftzyklus Woche 4 BSQ every 3 Minutes for 15 Minutes3 Repsall weights should be „working“ weights For time TC` 15 10-20-30-40-50  Wallballs  20-40-60-80-100  Double Unders 

Kraftzyklus Woche 4 Strict Press every 2 Minutes for 12 Minutes3 Repsall weights should be „working“ weights! TC` 9  „Spicy“ 21-15-9 Deadlifts (100/70kg) high Box

Woche 3/8 Kraftzyklus 1 DL every 3 Minutes for 15 Minutes5 Repsall weights should be „working“ weights and around 70% of 3 RM Hero „White“ 

Woche 3/8 Kraftzyklus 1 Pull up Teams of 2  (TC` 15) Beginner (white-orange):5 Roundsmax reps Ring Rows into max reps banded PLU Advanced (blue-Black):5 Rounds max

Woche 3/8 Kraftzyklus 1 Split Jerk 10` Technik Beginner (white-orange):8` EMOM: 3reps Advanced (blue-Black):8` EMOM: 3reps increase weight Elite (Red):8` EMOM: find 3RM (kein TNG)

Woche 3/8 Kraftzyklus 1 OHS every 2 Minutes for 14 Minutes3 Repsall weights should be „working“ weights „Make it hurt“  5 Rounds:  1 Minute DU 

Woche 3/8 Kraftzyklus 1 Strength and Skill 10 Minuten:Handstand Push up Progression Beginner (white-orange):5 Minuten: Hold HS 20-30 sec Advanced (blue-Black):5` AMRAP: Pike Push up

Woche 3/8 Kraftzyklus 1 BSQ every 3 Minutes for 15 Minutes5 Repsall weights should be „working“ weights 2 Rounds for time TC` 22 „Don´t Stop“

Woche 3/8 Kraftzyklus 1 Strict Press every 2 Minutes for 12 Minutes6 Repsall weights should be „working“ weights! 9` AMRAP „Fearless“ 3 Ground to Overhead

Strength: Lower Body Push every 3 Minutes for 15 Minutes Deadlift 8 Reps all weights should be „working“ weights and around 70% of 3 RM

Strength: Upper Body Pull Teams of 2 (TC` 15) Beginner (white-orange): EMOM for 15min: 1 neg. PLU Advanced (blue-Black): 15` EMOM 1-3 PLU Elite (Red):

Strength: Lower Body Pull hang Power Clean + Push Jerk 10` Technic Beginner (white-orange): 10` EMOM: 3 reps Advanced (blue-Black): 10` EMOM: 3 reps increase

OHS (paused) every 2 Minutes for 14 Minutes5 Repsall weights should be „working“ weights and around 70% of 3 RM (pause for 2 sec at