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

    Dragon leg destroyer ai – 8 Runden

    ZUM VIDEO

     

    • 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

    Gospel Technik 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

    ZUM VIDEO

    • 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

    25er v2 – 4 Runden

    • 25 Burpees otb
    • 25 Climber
    • 25 Standups otb
    • 25 Cross Climber
    • 25 Squats
  • Woche 6

    Sa

    Run plus ai – 4 Runden

    ZUM VIDEO

    • 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

    Sash´s Fav – 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

    ZUM VIDEO

    • 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

    ZUM VIDEO

    • 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

    House of pain ai – 20 Runden

    ZUM VIDEO

    • 20 Burpees
    • 20 Mobility Situps
    • 20 Deep Squats
    • 20 Climber
  • Woche 8

    So

    Skill Training

    • 2 Exercises
    • Mobility

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Saison 4 - Block 2 66%