Block 3 / Woche 9 - 12
Woche 9
Mo
Combo v2 – 10 Runden
- 10 Burpee Frogs
- 10 90 – 90´s Mobility
- 10 Mobility Pushups
- 50 Jumping Jacks
- 5 Hold 3 Sec Pullups
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 9
Di
DO 1000 ai – 10 Runden
- 10 Burpee High Jumps
- 10 One Leg Standups
- 10 Mobility Pushups
- 10 Dumbbell Snatches F:10 KG M: 22,5 KG
- 20 Climber
- 20 Back Lunges
- 10 Frogs
- 10 Arm weighted Leg Raises F: 10 KG M: 15 KG
Woche 9
Do
Push ´n Pull v2 – 5 Runden
- 05 HS Pushups
- 05 Pullups Hold 3 Sec
- 30 Sec Rest
- 05 Military Pushups
- 05 Wide Plank Pushups
- 05 Australian Pullups shoulder grip
- 05 Australian Pullups close grip
- 60 Sec Rest
Plank „Progression“
- 15 Sec Wideplank
- 30 Sec Elbowplank
- 15 Sec Starplank
- 40 Sec Frontplank
- 60 Sec Elbowplank
Woche 9
Sa
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
Woche 9
So
CARDIO + MOBILITY
- 45 Min Cardio „Run, Crosstrainer, Row, Cycling etc“
- 20 Min Mobility
Woche 10
Mo
10/20 v3 – 4 Runden
- 10 Standup Walkout Pushups
- 20 Top weighted Leg raises incl. Push
- 10 Burpee Dumbbell Snatches
- 20 Kettlebell Squats 10L – 10R
- 10 Mobility Pushups
- 20 Sec Hanging Knee Raise
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 10
Di
The 20 – 8 Runden
- 20 Burpees
- 20 Leg Raises
- 20 Supermen
- 20 Hip Lift Leg Raise
- 40 Back Lunges
Woche 10
Do
The 45 Circle – 4 Runden
- 45 Sec Row „Rudern“
- 15 Sec Rest
- 45 Sec Kettlebell Squats
- 15 Sec Rest
- 45 Sec Australian Pullups
- 15 Sec Rest
- 45 Sec Standups
- 15 Sec Rest
- 45 Sec EQ Dip 2 L-Sit
- 15 Sec Rest
- 45 Sec Burpee Dumbbell Snatches
- 1 Min Rest
Woche 10
Sa
Skull ai – 10 Runden
- 500 m Row
- 10 Burpees
- 10 Standup Pullups
- 10 Military Pushups
Woche 6
So
CARDIO + MOBILITY
- 45 Min Cardio „Run, Crosstrainer, Row, Cycling etc“
- 20 Min Mobility