Block 2 / Woche 5- 7
Woche 5
Mo
Push ´n Pull V2 – 5 Runden + FPS 65
VIDEO FOLGT
- 15 Military Pushups
- 10 Lat Planks F: 7-10 KG M: 15-17,5 KG
- 05 HS Pushups
- 07 Pullups
- 05 Dips to L Sit
- 07 Chinups
FSP
- 65 Sec Backplank
- 65 Sec Frontplank
- 65 Sec Elbowplank
- 65 Sec Sideplank left
- 65 Sec Sideplank right
- 65 Sec Elbowplank
- 65 Sec Frontplank
1 Min Rest
- 15 Sec Wall Planche Progression
Woche 5
Di
- 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 5
Do
Skill Check – (alles:5)
- 50 Kettlebellswings
- 25 Pullups
- 50 Frogs
- 30 Breaker
- 50 Climber
- 50 Diamond Pushups
Woche 5
Sa
PLD V2 ai – 5 Runden
- 10 Squat Jumps
- 10 Kettlebell Lunges 5L / 5R
- 100 M Easy Run
- 10 Backsquats F: 40KG M: 60 KG
- 10 Front Jumps 1M
- 100 M Easy Run
- 10 Assisted Pistols 5L / 5R
- 20 Kettlebell Calf Hips 16 KG 10L / 10R
- 1 Min Rest
Woche 5
So
Regeneration…
- 30 Min Run, Cycle, or Crosstrainer
- 30 Min Mobility
Woche 6
Mo
Core Power v2 – 4 Runden
VIDEO FOLGT
- 10 Coin Pushups 5KG
- 10 Toes to Bar „strict“
- 10 Weighted Standups F: 5KG /M: 10KG
- 10 Pyramid Pushups
- 60 Sec Weighted Elbow Plank F: 15KG M: 30KG
- 50 Leg Raises
- 05 Standup Pullups „last one hold 5 sec“
- 25 Hanging Leg Raises
Woche 6
Di
New Area ai V2 – 5 Runden
- 10 Burpee Standups
- 10 Toes to Bar
- 25 Weighted Standups „F: 5KG M:10 KG“
- 25 Frogs
- 10 Pullups strict
- 07 Cologner
- 05 Burpee Climber
- 03 Deadlifts F: 40 KG – M: 80 KG
- 100 M easy run
Woche 6
Do
OTB – 4 Runden
- 25 Burpees otb
- 25 Climber
- 25 Standups otb
- 25 Cross Climber
- 25 Squats
Woche 6
Sa
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 6
So
Skill Training
- 2 Exercises
- Mobility
Woche 7
Mo
All 4 one – 4 Runden
- 10 Painter
- 05 Burpee Ropeswings
- 10 Standup Pullups
- 05 Pandas
- 10 Sec Hanging L-Sit
- 05 Deadlifts F: 50KG M:100 KG
FPS
- 65 Sec Backplank
- 65 Sec Frontplank
- 65 Sec Elbowplank
- 65 Sec Sideplank left
- 65 Sec Sideplank right
- 65 Sec Elbowplank
- 65 Sec Frontplank
Woche 7
Di
Backflip Pro ai – 4 Runden
VIDEO FOLGT
- 10 Burpee High „touch“ Jumps
- 50 M Run (easy)
- 10 Squat High „touch“ Jumps
- 50 M Run (easy)
- 10 Standup High „touch“ Jumps
- 50 M Run (easy)
- 30 Calf Hips (10 left – 10 right – 10 both)
- 10 Leg Raises (close touch)
- 10 Calf (touch) Jumps
- 50 M Run (easy)
- 02 Backroll Standup
Woche 7
Do
Travel – 10 Runden
- 400 M Row
- 10 Burpees
- 20 Climber
- 10 Pushup Hand 2 Chest
- 10 Weight Squats / F: 15-20 KG / M 30-40 KG
- 20 Mobility Situps
Woche 7
Sa
Falling Down ai – 5 Runden
- 10 Burpee High Jumps
- 10 Standup High Jumps
- 05 Cologners Hug Version
- 10 High Jumps
- 05 Pushup Freestyle Jumps
- 03 Burpee Breaker High Jumps
- 100 m Chill Run
- 03 HS Pushups
Woche 7
So
Skill Training
- 2 Exercises
- Mobility
Woche 8
Mo
Time Cops V2 – 4 Runden
VIDEO FOLGT
- 1 Min Weighted Standups
- 30 Sec rest
- 1 Min Elbowplank
- 30 Sec rest
- 1 Min Weighted Front Lunges
- 30 Sec rest
- Deadlifts F:50KG M:100KG
- 30 Sec rest
- 1 Min Weighted Squats
- 30 Sec rest
- 1 Min Elbowplank
- 30 Sec rest
- 1 Min Standups
- 2 Min rest
Woche 8
Di
Freestyle – 4 Runden
Finde deine Defizite und ersetze alle Übungen spontan, oder trainiere sie genau so.
- 10 Burpee Pullup Jumps
- 50 M Run (easy)
- 10 Squat Pullup Jumps
- 50 M Run (easy)
- 10 Standup Pullup Jumps
- 50 M Run (easy)
- 10 Limit Box Jumps
- 1-3 Skin the cat (optional)
Woche 8
Do
PLD v2 „pure leg day“ ai – 5 Runden
- 10 Squat Jumps
- 10 Kettlebell Lunges 5L / 5R
- 100 M Easy Run
- 10 Backsquats F: 40KG M: 60 KG
- 10 Front Jumps 1M
- 100 M Easy Run
- 10 Assisted Pistols 5L / 5R
- 20 Kettlebell Calf Hips 16 KG 10L / 10R
- 1 Min Rest
Woche 8
Sa
Woche 8
So
Skill Training
- 2 Exercises
- Mobility