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

    ZUM VIDEO

    • 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

    25er – 6 Runden

    • 25 Burpees
    • 25 Weighted OG Situps
    • 25 Supermen
    • 25 Top weighted leg raises incl. Push
    • 50 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

Letzter Block in Saison 5

Saison 5 - Block 3 100%