Block 2 / Woche 5 - 8
Woche 5
Mo
Kill the 45 – 4 Runden
- 45 Sec Mobility Pushups
- 15 Sec Rest
- 45 Sec Straight Bar Hanging
- 15 Sec Rest
- 45 Sec Sport.ler
- 15 Sec Rest
- 45 Sec weighted Elbowplank F5 – M10 KG
- 15 Sec Rest
- 45 Sec DEF EX
- 15 Sec Rest
- 45 Sec Cologner
- 15 Sec Rest
- 45 Sec Standup Slams (Slamball, or 5-6 KG Ball)
- 1 Min Rest
Plank Progression
- 15 Sec Wideplank
- 30 Sec Elbowplank
- 15 Sec Starplank
- 60 Sec Frontplank
- 10 Sec Starplank
Woche 5
Di
Navigate V2 – 5 Runden
- 05 Pandas
- 10 Mobility Pushups
- 10 Shoulderblade Pullups
- 03 Standup Breaker
- 03 Knee Box Jumps
- 05 Burpee Standups
Woche 5
Do
Box 2 Box – 10 Runden
- 05 M Skippings
- 03 M Sidesteps
- 10 M Sprint
- 03 Burpee Breaker inkl. Pushup Jump
- 30 M Locker zur Startposition zurück
- 15 Min DEF EX
Woche 5
Sa
DEF EX RUN – 10 Runden
- 500 Meter RUN
- 1 Min DEF EX
- 15 Min Mobility
Woche 5
So
Plank the Tank
- 2 x FPS your max time
Plank Progression
- Wideplank max out
- Starplank max out
- Bridgeplank max out
- 15 Mobility
Woche 6
Mo
Sky Strength – 4 Runden
- 10 EQ Pushup Combo
- 10 Australian Pullups
- 10 Aligator Mobiliity Pushups
- 10 Sec Reverse Grip Hanging L-Sit
- 10 Standup Pullups
- 05 EQ Dip to L-Sit
- 01 Minute Rest
FPS 40 SEC
- 40 s Backplank
- 40 s Frontplank
- 40 s Elbowplank
- 40 s Sideplank left
- 40 s Sideplank right
- 40 s Elbowplank
- 40 s Frontplank
Woche 6
Di
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
- 15 Kettlebell Calf Hips 16 KG
- 1 Min Rest
Woche 6
Do
Jungle – 5 Runden
- 05 Painter
- 05 Standup Pullups
- 10 Cologner
- 10 Deep Squats
- 10 Burpees
- 06 Burpee Breaker
- 100 Meter easy Run
Plank „Progression“
- 10 Sec Wideplank
- 30 Sec Elbowplank
- 10 Sec Starplank
- 30 Sec Frontplank
- 60 Sec Elbowplank
Woche 6
Sa
Catch the rabbit v2 ai – 9 Runden
- 25 Burpees
- 25 Climber
- 25 Weighted Squats F: 5KG M: 10KG
- 25 Pushups
- 25 Weighted Leg Raises
- . . . 20 / 15 / 10 / 5 / 10 / 15 / 20 / 25
Woche 6
So
CARDIO + MOBILITY
- 45 Min Cardio „Run, Crosstrainer, Row, Cycling etc“
- 20 Min Mobility
Woche 7
Mo
The 60 Circle – 4 Runden
- 60 Sec Deadlifts
- 15 Sec Rest
- 60 Sec Elbowplank
- 15 Sec Rest
- 60 Sec Australian Pullups
- 15 Sec Rest
- 60 Sec One Leg Standups
- 15 Sec Rest
- 60 Sec Burpee Slams
- 15 Sec Rest
- 60 Sec Banana Watch
- 01 Min Rest
FPS 40 SEC
- 40 s Backplank
- 40 s Frontplank
- 40 s Elbowplank
- 40 s Sideplank left
- 40 s Sideplank right
- 40 s Elbowplank
- 40 s Frontplank
Woche 7
Di
The 60 Circle v2 ai – 5 Runden
- 60 Sec Row „Rudern“
- 15 Sec Rest
- 60 Sec Weighted Squats
- 15 Sec Rest
- 60 Sec Pullups
- 15 Sec Rest
- 60 Sec Burpees
- 15 Sec Rest
- 60 Sec EQ Dip 2 L-Sit
- 15 Sec Rest
- 60 Sec Weighted Standups
- 1 Min Rest
Woche 7
Do
10/7 v2 – 5 Runden
- 10 Burpee Slams
- 07 Standup Pullups
- 10 Mobility Pushups
- 07 Box Jumps
- 10 Lat Planks each side
- 07 EQ Pushup Combo
- 10 HS Climber each side
- 07 Standup Box Jumps
Plank „Progression“
- 10 Sec Wideplank
- 30 Sec Elbowplank
- 10 Sec Starplank
- 30 Sec Frontplank
- 60 Sec Elbowplank
Woche 7
Sa
Dragon leg destroyer v2 ai – 6 Runden
- 10 Burpees
- 50 Jumping Jacks
- 20 Frogs
- 10 Squat Jumps
- 10 Weighted Frontlunges
- 10 Backlunges
- 50 Jumping Jacks
- 2 X 20 M Farmer Walk
- 5 Deadlifts
Woche 7
So
CARDIO + MOBILITY
- 45 Min Cardio „Run, Crosstrainer, Row, Cycling etc“
- 20 Min Mobility
Woche 8
Mo
Blox of 10 – 4 Runden
- 10 Burpee Frogs
- 10 Shoulderblade Pullups
- 10 Standup Lunges
- 10 Mililtary Pushups
- 10 Pistol Squats
- 10 Australian Pullups
- 10 Hanging Knee Raises
- 01 Minute Rest
FPS 40 SEC
- 40 s Backplank
- 40 s Frontplank
- 40 s Elbowplank
- 40 s Sideplank left
- 40 s Sideplank right
- 40 s Elbowplank
- 40 s Frontplank
Woche 8
Di
Intervall Kill 2 ai – 4 Runden
- 300 M Run
- 100 Squats
- 90 M Easy Chill Run
- 300 M Run
- 5 Military Pushups
- 5 Wide Pushups
- 10 Burpees
- 30-60 Sec Rest
Woche 8
Do
Time Cops v2 – 4 Runden
- 1 Min Burpee Standups
- 1 Min rest
- 1 Min Back Lunges
- 1 Min rest
- 1 Min Mobility Situps
- 1 Min rest
- 1 Min 90s / 90s „Mobility Movement“
- 1 Min rest
- 1 Minute Squats
- 1 Min res
- 1 Min Standup Lunges
Plank „Progression“
- 15 Sec Wideplank
- 30 Sec Elbowplank
- 15 Sec Starplank
- 40 Sec Frontplank
- 60 Sec Elbowplank
Woche 8
Sa
New Area v2 ai – 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 8
So
CARDIO + MOBILITY
- 45 Min Cardio „Run, Crosstrainer, Row, Cycling etc“
- 20 Min Mobility