Block 2 / Woche 5 - 8
Woche 5
Mo
Push ´n Pull – 7 Runden s3b2 + FPS
VIDEO FOLGT
- 08 HS Pushups
- 10 Pullups
- 40 Sec Rest
- 15 Pushups
- 12 Australian Pullups
- 60 Sec Rest
FPS
- 1 Min Backplank
- 1 Min Frontplank
- 1 Min Elbowplank
- 1 Min Sideplank left
- 1 Min Sideplank right
- 1 Min Elbowplank
- 1 Min Frontplank
2 Min Rest
- 50 s Backplank
- 50 s Frontplank
- 50 s Elbowplank
- 50 s Sideplank left
- 50 s Sideplank right
- 50 s Elbowplank
- 50 s Frontplank
Woche 5
Di
New Area ai – 6 Runden
- 15 Burpees
- 25 Climber Jacks
- 25 Weighted Standups „F: 5KG M:10 KG“
- 25 Frogs
- 10 Pullups strict
- 07 Cologner
- 05 HS Pushups
- 03 Pushup to L-Sit
- 100 M easy run
Woche 5
Do
Navigate s3b2 – 5 Runden + FPS
- 05 Pandas
- 07 Cologner
- 10 Pullups (strict)
- 03 Burpee Breaker
- 03 Double Jumps on a Box
- 05 Burpee Standups
- 1 Min Backplank
- 1 Min Frontplank
- 1 Min Elbowplank
- 1 Min Sideplank left
- 1 Min Sideplank right
- 1 Min Elbowplank
- 1 Min Frontplank
2 Min Rest
- 50 s Backplank
- 50 s Frontplank
- 50 s Elbowplank
- 50 s Sideplank left
- 50 s Sideplank right
- 50 s Elbowplank
- 50 s Frontplank
Woche 5
Sa
10/20 ext. ai – 10 Rounds
VIDEO FOLGT
- 15 Burpees
- 100 M Run (60 %)
- 20 Barbell Squats (F: 25 KG) – (M: 40 KG)
- 100 M Run (30%)
Woche 5
So
Mobility + Defizit Day – 90 Min
- Blackroll
- Mobility
- Defizite
- Blackroll
Woche 6
Mo
Blox – 4 Runden
- 25 Burpees
- 25 Climber
- 25 Standups ohne Jump
- 25 Pushups
- 25 Mobility Situps
- 10 Pullups
- 30 Sec Handstand
- 01 Minute Rest
FPS
- 1 Min Backplank
- 1 Min Frontplank
- 1 Min Elbowplank
- 1 Min Sideplank left
- 1 Min Sideplank right
- 1 Min Elbowplank
- 1 Min Frontplank
2 Min Rest
- 50 s Backplank
- 50 s Frontplank
- 50 s Elbowplank
- 50 s Sideplank left
- 50 s Sideplank right
- 50 s Elbowplank
- 50 s Frontplank
Woche 6
Di
Catch the rabbit v2 ai – 9 Runden
VIDEO FOLGT
- 25 Burpees
- 25 Climber
- 25 Mobility Situps
- 25 Squats
- 25 Pushups
- 25 Weighted Standups „F:5KG M:10KG“
folgende Runden
20-15-10-5-10-15-20-25
Woche 6
Do
Gospeln All:10
- 50 Weighted Standups
- 30 Pushup to L Sit
- 50 Backsquats (Technik)
- 100 Sec Hanging L Sit
- 30 Limit Box Jumps
- Free Exercise
FPS
- 1 Min Backplank
- 1 Min Frontplank
- 1 Min Elbowplank
- 1 Min Sideplank left
- 1 Min Sideplank right
- 1 Min Elbowplank
- 1 Min Frontplank
2 Min Rest
- 50 s Backplank
- 50 s Frontplank
- 50 s Elbowplank
- 50 s Sideplank left
- 50 s Sideplank right
- 50 s Elbowplank
- 50 s Frontplank
Woche 6
Sa
Dragon leg destroyer ai – 8 Runden
- 10 Burpees
- 30 M Sprint
- 15 M Chill-walk
- 20 M Burpee Frog Jumps
- 10 Squat Jumps
- 10 Frontlunges
- 10 Backlunges
- 30 M Sprint
- 15 M Chill-walk
- 20 M Lungewalk
- 10 Squat Jumps
Woche 6
So
Skill + Mobility – 90 Min inkl. FPS
- Exercise Defizit 1
- Exercise Defizit 2
- Mobility
FPS
- 1 Min Backplank
- 1 Min Frontplank
- 1 Min Elbowplank
- 1 Min Sideplank left
- 1 Min Sideplank right
- 1 Min Elbowplank
- 1 Min Frontplank
2 Min Rest
- 50 s Backplank
- 50 s Frontplank
- 50 s Elbowplank
- 50 s Sideplank left
- 50 s Sideplank right
- 50 s Elbowplank
- 50 s Frontplank
Woche 7
Mo
In the Mix – 10 Runden
VIDEO FOLGT
- 15 Barbell Squats
- 100 Meter Run
- 7 Pullups
- 15 Pushups
- 10 Burpees
FPS
- 1 Min Backplank
- 1 Min Frontplank
- 1 Min Elbowplank
- 1 Min Sideplank left
- 1 Min Sideplank right
- 1 Min Elbowplank
- 1 Min Frontplank
2 Min Rest
- 50 s Backplank
- 50 s Frontplank
- 50 s Elbowplank
- 50 s Sideplank left
- 50 s Sideplank right
- 50 s Elbowplank
- 50 s Frontplank
Woche 7
Di
Run plus ai – 4 Runden
- 025 Burpees
- 300 Meter Run
- 050 Squats
- 300 Meter Run
- 010 Australien Pullups
- 300 Meter Run
- 015 Military Pushups
- 300 Meter Run
- 020 Leg Raises
- 300 Meter Run
Woche 7
Do
All @ the Wall – 3 Runden + FPS
- 10 Panda Wallballs
- 06 Pandas
- 10 Sec HS Facewall
- 10 Sec Wallplank
- 20 Wall Shoulder Taps „SLOW“
- 30 Wall Cross Climber
FPS- 55 s Frontplank
- 55 s Elbowplank
- 55 s Sideplank left
- 55 s Sideplank right
- 55 s Elbowplank
- 55 s Frontplank
Woche 7
Sa
New Area ai – 5 Runden
- 15 Burpees
- 25 Climber Jacks
- 25 Weighted Standups „F: 5KG M:10 KG“
- 25 Frogs
- 10 Pullups strict
- 07 Cologner
- 05 HS Pushups
- 03 Pushup to L-Sit
- 100 M easy run
Woche 7
So
Skill + Mobility – 90 Min
- Exercise Defizit 1
- Exercise Defizit 2
- Mobility
Woche 8
Mo
Cardio Day + FPS
KEIN VIDEO
- 45 Min Run
- 05 Min Mobility
- 100 Burpees
FPS
- 1 Min Backplank
- 1 Min Frontplank
- 1 Min Elbowplank
- 1 Min Sideplank left
- 1 Min Sideplank right
- 1 Min Elbowplank
- 1 Min Frontplank
2 Min Rest
- 50 s Backplank
- 50 s Frontplank
- 50 s Elbowplank
- 50 s Sideplank left
- 50 s Sideplank right
- 50 s Elbowplank
- 50 s Frontplank
Woche 8
Di
DO 1100 v2 ai – 10 Runden
VIDEO FOLGT
- 10 Burpees
- 10 Deep Squats
- 10 Military Pushups
- 10 Weighted Standups
- 20 Climber Jacks
- 20 Front Lunges
- 10 Cologner
- 05 Toes to bar
- 05 Pullups
- 05 Chinups
- 05 Diamond Pushups
Woche 8
Do
Cardio Day + FPS
KEIN VIDEO
- 4 K Rowing or Crosstrainer
- 100 Standups
FPS- 50 s Frontplank
- 50 s Elbowplank
- 50 s Sideplank left
- 50 s Sideplank right
- 50 s Elbowplank
- 50 s Frontplank
2 Min Rest
- 40 s Frontplank
- 40 s Elbowplank
- 40 s Sideplank left
- 40 s Sideplank right
- 40 s Elbowplank
- 40 s Frontplank
Woche 8
Sa
Don´t touch ai – 4 Runden
- 10 Knee Raises
- 10 Sec L-Sit
- 10 Strict Pullups
- 10 Toes to bar
- 10 Chinups
- 10 Straight Bar Dips
- 10 Sec hanging L-Sit Swim
Woche 8
So
Reha 90 Min.
- 30 Min easy run
- 50 Sec FPS
- Mobility