Wochenplan

1. Einheit: Start: 19:00 Uhr | Ende: 20:00 Uhr

2. Einheit: Start: 20:00 Uhr | Ende: 21:00 Uhr

Strength "Core"
Woche 2/10
4 Rounds 40sec. On/20sec. Off 
1. Leg Raises
2. Dead Bugs (weighted)
3. One Arm KB Farmer Carry

Workout "3xAMRAP"
16min
1.AMRAP 4min
10x KB Deadlifts
10x Push Ups

2min Rest

2.AMRAP 4min
10x KB Goblet Lunges
10x Pull Ups/Inverdet Rows

2min Rest

3.AMRAP 4min
10x KB Goblet Squats
10x Burpees

1. Einheit: Start: Uhr | Ende: Uhr

Kein Training!

1. Einheit: Start: 17:30 Uhr | Ende: 18:30 Uhr

Workout "AMRAP"
35min
300m Run
25x 10m Farmer Carry (or Mobility Exercise)
300m Run
25x Heavy Rope Jumps (or Mobility Exercise)
300m Run
25x KB Swings Rus. (or Mobilty Exercise)
300m Run
25x Battle Ropes Double Waves (or Mobility Exercise)
300m Run
25x Mace Bell Tire Slams (or Mobility Exercise)
(in any order)

1. Einheit: Start: 19:00 Uhr | Ende: 20:00 Uhr

1. Einheit: Start: 17:00 Uhr | Ende: 18:00 Uhr

2. Einheit: Start: 18:00 Uhr | Ende: 19:00 Uhr

3. Einheit: Start: 19:00 Uhr | Ende: 20:00 Uhr

Strength "Deadlift"
Woche 5/12
E5MOM 5 Rounds
8x Deadlifts
8-10x Half Kneeling Banded Rows (each side)
30-60sec. Flutter Kicks

Workout "Strength AMRAP"
8min
8x Bulgarian Split Squats (each side)
8x Filly Press (each side)

1. Einheit: Start: 10:00 Uhr | Ende: 11:00 Uhr

Workout "Intervals"
36min
1 Round 90sec. On/90sec. Off 
1. Ski Erg
2. Sled Pull
3. Stationary Burpee Broad Jumps
4. Wall Balls
5. Row
6. Sled Pull
7. Stationary Burpee Broad Jumps
8. Wall Balls
9. Assault Bike
10. Sled Pull
11. Stationary Burpee Broad Jumps
12. Wall Balls

1. Einheit: Start: 18:00 Uhr | Ende: 19:00 Uhr

Strength/Skill "Pull Up/T2B/BMU"
Woche 5/12

Workout "AMRAP"
7min
5x DB Man Makers
15x Sit Ups