09.11.2017

Workout Of The Day

4 Runden von: 1 Minute Rudern, 1 Minute Kettlebell Long Cycle, 1 Minute A-Bike, 1 Minute Pause

Rumpfzirkel, 3 Runden von: a) 10 – 12 Pilates Sit Ups, b) 20 – 30 Sekunden Side Plank Hold, c) 45 – 60 Sekunden Ring Hollow Hold, d) Max Effort Seated Pike Up Hold

08.11.2017

Strength:

Bench Press 6/6/4/4/2/2

Conditioning:

Auf Zeit von: 40 Kettlebell Swings (24/16), 20 Dumbbell Push Press (22,5/15), 30 Kettlebell Swings, 15 Dumbbell Push Press, 20 Kettlebell Swings, 10 Dumbbell Push Press

07.11.2017

Strength:

Deadlift Set 1: 8 Reps @ 55% 1 RM, Set 2: 6 Reps @ 65%, Set 3: 4 Reps @ 75%, Set 4: 2 Reps @ 85%, Set 5: 2 Reps @ 90%, Set 6: 2 Reps @ 93%

Conditioning:

Auf Zeit von: a) 75 Wallball Shots (9/6), b) 50 Box Jump Overs, c) 25 Chest To Bar Pull Ups

06.11.2017

Strength:

Snatch Balance 2/2/2/2/2

Overhead Squats 3/3/3/3/3/3

Pull Ups 5/5/5/5/5