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05.02.2020

Fitness

A. Squat:
 
6-6-6
 
B. 2-3 Sets of:
 
5m-5m-5m-5m
 
Yoke Carry. Each section starts with 2 Anderson Yoke Squats.

04.02.2020

Fitness

A. 3 Sets of:
 
A1. 10-15 Hamstring Curls
A2. 10-15 Leg Extensions
A3. 10-15 Weighted Calf Raises
 
B. 3 Sets of:
 
B1. 10-15 Triceps Kick-backs + 10-15 Bent-over DB Rows(with heavier weight)
B2. 10-15 Sup. Biceps Curls into Arnold Press + 10-15 Neutral DB Biceps Curls(with heavier weight)
B3. 10-15 DB Side Delt Raises + 10-15 DB Front Dealt Raises + 10-15 DB Rear Delt Raises
 
C. Tabata Plank Hold

03.02.2020

Fitness

A. Deadlift:
 
6-6-4-4
 
B. 3 Sets of:
 
B1. 6-8 Chinese Rows
B2. 12-15/12-15 KB Front Rack Split Squats

02.02.2020

Fitness

Rowing Team-„Kelly“, in Teams of 2, 5 Rounds for time of:
 
A 500/350m Row
500/350m Row
A 30 Box Jumps
B 30 Box Jumps
A 30 WBS 9/6kg
B 30 WBS 9/6kg

01.02.2020

Fitness

A. 3 Sets of:
 
A1. 20 Alternating DB Biceps Curls(total)
A2. 12-15 DB Triceps Kick-backs
A3. 12-15 Close Grip Lat Pull-Downs
A4. 12-15 Weighted Anchored Sit-Ups
 
B. „Karen“, for time:
 
150 WBS 9/6kg
 
Time Cap: 10:00min

30.01.2020

Fitness

A. Deadlift:
 
8-8
 
B. 4 Sets of:
 
B1. 8-12 T-Bar Rows
B2. 5 Hurdle Jumps

29.01.2020

Fitness

A. Squat:
 
8-8
 
B. 2-3 Sets of:
 
Zercher Yoke Carry

28.01.2020

Fitness

„Cindy“, AMRAP 20:
 
5 Pull-Ups
10 Push-Ups
15 Air Squats

27.01.2020

Fitness

A. Bench Press:
 
8-8
 
B. 3 Rounds for time of:
 
20m SB Front Rack Lunges 0.33 BW
20m SB Front Rack Carry 0.33 BW
10 SB Cleans 0.5 BW

26.01.2020

Fitness

A. „Jackie“, for time:
 
1000m Row
50 Thrusters 20/15kg
30 Pull-Ups
 
Time Cap: 10:00min
 
B. Anderson Yoke/SB Squats:
 
5-5-4-4-3-3

 


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