Block 2 / Woche 5 - 8

  • Woche 5

    Mo

    Push´n Pull – 7 Runden + FPS

    • 07 HS Pushups
    • 07 Pullups
    • 30 Sec Rest
    • 10 MilitaryPushups
    • 05 Diamond Pushups
    • 06 Wide Grip Australian Pullups
    • 06 Close Grip Australian Pullups
    • 60 Sec Rest
    • 45 s Backplank
    • 45 s Frontplank
    • 45 s Elbowplank
    • 45 s Sideplank left
    • 45 s Sideplank right
    • 45 s Elbowplank
    • 45 s Frontplank

    2 Min Rest

    • 30 s Backplank
    • 30 s Frontplank
    • 30 s Elbowplank
    • 30 s Sideplank left
    • 30 s Sideplank right
    • 30 s Elbowplank
    • 30 s Frontplank
  • Woche 5

    Di

    10/20 ai – 10 Runden

    • 10 Burpees
    • 100 M Run (60 %)
    • 20 Weight Squats (F: 25 KG) – (M: 40 KG)
    • 100 M Run (30%)
  • Woche 5

    Do

    Up – 5 Runden

    • 10 Painters
    • 30 Sec Elbowplank
    • 05 HS Pushups
    • 10 Pullups
    • 30 Sec Backplank
    • 12 Australian Pullups (4 wide, 4 shoulder, 4 close)
    • 10 Sec. hanging V, or L Sit01 Min rest
    • 45 s Backplank
    • 45 s Frontplank
    • 45 s Elbowplank
    • 45 s Sideplank left
    • 45 s Sideplank right
    • 45 s Elbowplank
    • 45 s Frontplank

    2 Min Rest

    • 30 s Backplank
    • 30 s Frontplank
    • 30 s Elbowplank
    • 30 s Sideplank left
    • 30 s Sideplank right
    • 30 s Elbowplank
    • 30 s Frontplank
  • Woche 5

    Sa

    Bee Day ai – 5 Runden

    • 15 Burpees
    • 06 Breaker
    • 05 Bridge Burpees
    • 10 Burpee Box Jumps, or Burpee High Jumps
    • 100 M Run
  • Woche 5

    So

    Distanzlauf

    • Lockerer Lauf 10-12 KM
  • Woche 6

    Mo

    Shorty – 5 Runden + 2 X FPS

    • 10 Cologner
    • 05 High Pullups (last one hold 5 sec bar to chest, and the way down 5 sec negative)
    • 05 HS Pushups
    • 10 Burpees
    • 100 M easy run to get power for the next round!
    • After 5 ROUNDS do 3 X 10 Sec Hanging L, or V SIT

    • 45 s Backplank
    • 45 s Frontplank
    • 45 s Elbowplank
    • 45 s Sideplank left
    • 45 s Sideplank right
    • 45 s Elbowplank
    • 45 s Frontplank

    2 Min Rest

    • 30 s Backplank
    • 30 s Frontplank
    • 30 s Elbowplank
    • 30 s Sideplank left
    • 30 s Sideplank right
    • 30 s Elbowplank
    • 30 s Frontplank
  • Woche 6

    Di

    10/7 ai – 5 Runden

    • 10 Burpee High Jumps
    • 07 Standup Pullups
    • 10 Military Pushups
    • 07 Limit Box Jumps
    • 10 Lat Planks each side
    • 07 Cologner
    • 10 HS Climber each side
    • 07 Standup High Jumps
  • Woche 6

    Do

    Jungle – 5 Runden + 2 X FPS

    • 05 Painter
    • 05 Standup Pullups
    • 10 Cologner
    • 10 Deep Squats
    • 10 Burpees
    • 06 Burpee Breaker
    • 100 Meter easy Run
    • 45 s Backplank
    • 45 s Frontplank
    • 45 s Elbowplank
    • 45 s Sideplank left
    • 45 s Sideplank right
    • 45 s Elbowplank
    • 45 s Frontplank

    2 Min Rest

    • 30 s Backplank
    • 30 s Frontplank
    • 30 s Elbowplank
    • 30 s Sideplank left
    • 30 s Sideplank right
    • 30 s Elbowplank
    • 30 s Frontplank
  • Woche 6

    Sa

    DO 1100 ai – 10 Runden

    • 10 Burpees
    • 10 Deep Squats
    • 10 Military Pushups
    • 20 Mobility Situps
    • 20 Climber
    • 20 Front Lunges
    • 10 Frogs
    • 10 Leg Raises
  • Woche 6

    So

    Skilltraining + FPS

    • Standups
    • Handstand
    • Mobility
    • Breaker
    • Climber
    • 45 s Frontplank
    • 45 s Elbowplank
    • 45 s Sideplank left
    • 45 s Sideplank right
    • 45 s Elbowplank
    • 45 s Frontplank
  • Woche 7

    Mo

    Travel v2 – 5 Runden + 2 X FPS

    • 400 M Row
    • 10 Burpees
    • 20 Climber
    • 10 Pullups strict
    • 10 Weight Squats / F: 15-20 KG / M 30-40 KG
    • 20 Mobility Situps
    • 20 Cross Climber
    • 45 s Backplank
    • 45 s Frontplank
    • 45 s Elbowplank
    • 45 s Sideplank left
    • 45 s Sideplank right
    • 45 s Elbowplank
    • 45 s Frontplank

    2 Min Rest

    • 30 s Backplank
    • 30 s Frontplank
    • 30 s Elbowplank
    • 30 s Sideplank left
    • 30 s Sideplank right
    • 30 s Elbowplank
    • 30 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

    Navigate – 5 Runden + 2 X FPS

    • 05 Pandas
    • 07 Cologner
    • 07 Pullups (strict)
    • 03 Burpee Breaker
    • 03 Double Jump Burpees
    • 05 Burpee Standups
    • 45 s Backplank
    • 45 s Frontplank
    • 45 s Elbowplank
    • 45 s Sideplank left
    • 45 s Sideplank right
    • 45 s Elbowplank
    • 45 s Frontplank

    2 Min Rest

    • 30 s Backplank
    • 30 s Frontplank
    • 30 s Elbowplank
    • 30 s Sideplank left
    • 30 s Sideplank right
    • 30 s Elbowplank
    • 30 s Frontplank
  • Woche 7

    Sa

    10/20 ai – 10 Runden

    • 10 Burpees
    • 100 M Run (60 %)
    • 20 Barbell Squats (F: 25 KG) – (M: 40 KG)
    • 100 M Run (30%)
  • Woche 7

    So

    Gospeln + FPS

    • Standups
    • Handstand
    • Mobility
    • Breaker
    • Climber
    • 45 s Frontplank
    • 45 s Elbowplank
    • 45 s Sideplank left
    • 45 s Sideplank right
    • 45 s Elbowplank
    • 45 s Frontplank
  • Woche 8

    Mo

    X2 v2 – 10 Runden

    • 15 Burpees
    • X Run „2x 30m“
    • 10 Standups
    • X Run „2x 30m“
  • Woche 8

    Di

    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 8

    Do

    Core Power – 4 Runden

    • 45 Sec Back Plank
    • 45 Sec Front Plank
    • 50 Mobility Situps
    • 45 Sec Kung-Fu Parsley
    • 45 Sec Elbow Plank
    • 50 Leg Raises
    • 45 Sec Side Plank L
    • 45 Sec Side Plank R
    • 50 Knee Raises
    • 45 s Frontplank
    • 45 s Elbowplank
    • 45 s Sideplank left
    • 45 s Sideplank right
    • 45 s Elbowplank
    • 45 s Frontplank
  • Woche 8

    So

    Downhill Endgegner – 7 Runden

    • 35 Standups
    • 35 Mobility Situps
    • 35 Squat Jumps
    • 35 Frogs
    • 35 Climber
    • 35 Cologner
    • . . . 30 / 25/ 20 / 15 / 10 / 5
  • Woche 8

    So

    Distanzlauf

    • 9-12 KM

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Saison 2 - Block 2 66%