Block 3 / Woche 9 - 12
Woche 9
Mo
Up – 5 Runden
- 10 Painter
- 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
- 50 s Backplank
- 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 Backplank
- 40 s Frontplank
- 40 s Elbowplank
- 40 s Sideplank left
- 40 s Sideplank right
- 40 s Elbowplank
- 40 s Frontplank
Woche 9
Di
Skull ai – 10 Runden
VIDEO FOLGT
- 500 m Row
- 10 Burpees
- 10 Standup Pullups
- 10 Pushups
Woche 9
Do
Skill Training + FPS
- 050 Cologner
- 050 Pullups
- 100 Climber Jacks
- 050 Burpees
- 050 Standups
- 55 s Frontplank
- 55 s Elbowplank
- 55 s Sideplank left
- 55 s Sideplank right
- 55 s Elbowplank
- 55 s Frontplank
Woche 9
Sa
In the Mix ai – 10 Runden
KEIN VIDEO
- 15 Barbell Squats
- 100 Meter Run
- 7 Pullups
- 15 Pushups
- 10 Burpees
Woche 9
So
Mobility Day – 60 Min
- Allgemeine Mobilität im Hüftbereich
- Regeneration
- Blackroll
Woche 10
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
- 50 s Backplank
- 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 Backplank
- 40 s Frontplank
- 40 s Elbowplank
- 40 s Sideplank left
- 40 s Sideplank right
- 40 s Elbowplank
- 40 s Frontplank
Woche 10
Di
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 10
Do
x´Press + FPS
Siehe x´Stress
- 10 Burpees
- X Run „2x 30m“
- 10 Pushups
- X Run „2x 30m“
- 55 s Frontplank
- 55 s Elbowplank
- 55 s Sideplank left
- 55 s Sideplank right
- 55 s Elbowplank
- 55 s Frontplank
Woche 10
Sa
Catch the Rabbit ai – 10 Runden
- 25 Burpees
- 25 Climber
- 25 Squats
- 25 Pushups
- 25 Breaker. . . 20 / 15 / 10 / 5 / 10 / 15 / 20 / 25
Woche 10
So
Active Regeneration – 60 Min
- Auslaufen/ Radfahren
- Allgemeine Mobilität im Hüftbereich
- Regeneration
- Blackroll
Woche 11
Mo
Push ´n Pull – 7 Runden s2b3 + FPS
VIDEO FOLGT
- 07 HS Pushups
- 10 Pullups
- 30 Sec Rest
- 15 Pushups
- 10 Australian Pullups
- 60 Sec Rest
- 50 s Backplank
- 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 Backplank
- 40 s Frontplank
- 40 s Elbowplank
- 40 s Sideplank left
- 40 s Sideplank right
- 40 s Elbowplank
- 40 s Frontplank
Woche 11
Di
10/20 ai – 10 Runden
VIDEO FOLGT
- 10 Burpees
- 100 M Run (60 %)
- 20 Barbell „Back“ Squats (F: 25 KG) – (M: 40 KG)
- 100 M Run (30%)
Woche 11
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
- 55 s Frontplank
- 55 s Elbowplank
- 55 s Sideplank left
- 55 s Sideplank right
- 55 s Elbowplank
- 55 s Frontplank
Woche 11
Sa
Burpee Pyramide ai – 5 Runden
- 05 Burpees
- 100 M easy Run
- 10 Burpees
- 100 M easy Run
- 25 Burpees
- 100 M easy Run
- 10 Burpees
- 100 M easy Run
- 05 Burpees
Woche 11
So
Get Stronger
- Backsquats in the Box
- Deadlifts
- Weighted Calfhips
- Blackroll
Woche 12
Mo
Blox – 4 Runden + FPS
- 25 Burpees
- 25 Climber
- 25 Standups ohne Jump
- 25 Pushups
- 25 Mobility Situps
- 10 Pullups
- 30 Sec Handstand
- 01 Minute Rest
- 50 s Backplank
- 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 Backplank
- 40 s Frontplank
- 40 s Elbowplank
- 40 s Sideplank left
- 40 s Sideplank right
- 40 s Elbowplank
- 40 s Frontplank
Woche 12
Di
Burpee Love ai – 5 Runden
- 15 Burpees
- 03 Burpee Breaker
- 05 Burpee Frogs
- 10 Burpee Box Jumps, or Burpee High Jumps
- 100 M Run
Woche 12
Do
x´Stress – 10 Runden + FPS
- 10 Burpees
- X Run „2x 30m“
- Exercises @the other side
- X Run „2x 30m“
All exercises @the other side
- 10 Pushups
- 10 Squat Jumps
- 20 Climber
- 10 Standups
- 20 Front Lunges
- 45 Sec Wallsit
- 10 Pushup Freestyle
- 10 High Jumps
- 10 Breaker
- 12 OG Situps
- 55 s Frontplank
- 55 s Elbowplank
- 55 s Sideplank left
- 55 s Sideplank right
- 55 s Elbowplank
- 55 s Frontplank
Woche 12
Sa
Go hard or go home – Endboss
VIDEO FOLGT
- 010 Pullups
- 100 m easy run
- 025 Pushups
- 100 M easy run
- 050 Climber
- 100 M easy run
- 100 Burpees
- 100 M easy run
- 150 Mobility Situps
- 100 M easy run
- 200 Squats
- 100 M easy run
- 300 Jumping jacks
- 100 M easy run
- 200 Squats
- 100 M easy run
- 150 Mobility Situps
- 100 M easy run
- 100 Burpees
- 100 M easy run
- 050 Climber
- 100 M easy run
- 025 Pushups
- 100 M easy run
- 010 Pullups
- 100 m easy run
- 5 x 40m Santa Sprints (Load 20 KG)
cool down …
- 010 Pullups
Woche 12
So
Mobility Day – 90 Min
- Blackroll
- Mobility
- Skills
- Blackroll