Block 3 / Woche 9 - 12
Woche 9
Mo
Full Body Circle – 6 Runden + FPS
- 20 Mobility Situps
- 20 Climber
- 10 Burpee High Jumps
- 07 Pullups
- 100 Meter fast run
- 10 Cologner
FPS
- 30 s Backplank
- 30 s Frontplank
- 30 s Elbowplank
- 30 s Sideplank left
- 30 s Sideplank right
- 30 s Elbowplank
- 30 s Frontplank
Woche 9
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 9
Do
Full Body Kick – 5 Runden
- 05 M fast feet
- 10 M Duckwalk
- 15 M sprint
- 10 Pushups
- Locker zurück zum Start
- 06 Burpee Breaker
- 30 Sec Backplank
- 15 OG situps
- 30 Sec Frontplank
- 10 HS Knee 2 Chest
FPS
- 30 s Backplank
- 30 s Frontplank
- 30 s Elbowplank
- 30 s Sideplank left
- 30 s Sideplank right
- 30 s Elbowplank
- 30 s Frontplank
Woche 9
Sa
DO 1100 ai – 10 Runden
- 10 Burpees
- 10 Deep Squats
- 10 Military Pushups
- 20 Mobility Situps
- 20 Climber
- 20 Front Lunges
- 10 Frogs
- 10 Leg Raises
Woche 9
So
Skill Training
- Standups
- Frontplank
- Jack Knifes
- Elbowplank
- Supermens
- Burpees
Woche 10
Mo
Navigate – 5 Runden + FPS
- 05 Pandas
- 07 Cologner
- 07 Pullups (strict)
- 03 Burpee Breaker
- 03 Double Jump Burpees
- 05 Burpee Standups
FPS
- 30 s Backplank
- 30 s Frontplank
- 30 s Elbowplank
- 30 s Sideplank left
- 30 s Sideplank right
- 30 s Elbowplank
- 30 s Frontplank
2 Min Rest
- 15 s Backplank
- 15 s Frontplank
- 15 s Elbowplank
- 15 s Sideplank left
- 15 s Sideplank right
- 15 s Elbowplank
- 15 s Frontplank
Woche 10
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 10
Do
Skill Training – Alle Reps :10
Technik Training unter Belastung
- 070 Cologner
- 050 Standups
- 100 Jack Knifes
- 150 Climber Jacks
- 060 Assisted Pistols
FPS
- 30 s Backplank
- 30 s Frontplank
- 30 s Elbowplank
- 30 s Sideplank left
- 30 s Sideplank right
- 30 s Elbowplank
- 30 s Frontplank
Woche 10
Sa
Run plus ai – 4 Runden
- 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 10
So
Regenerationslauf + FPS
Entspannter, lockerer Lauf 7-10 Km
FPS
- 30 s Backplank
- 30 s Frontplank
- 30 s Elbowplank
- 30 s Sideplank left
- 30 s Sideplank right
- 30 s Elbowplank
- 30 s Frontplank
Woche 11
Mo
Catch the rabbit – 9er Pyramide
- 25 Burpees
- 25 Climber
- 25 Squats
- 25 Pushups
- 25 Breaker
. . . 20 / 15 / 10 / 5 / 10 / 15 / 20 / 25
Woche 11
Di
Full Body Circle – 6 Runden
- 20 Mobility Situps
- 20 Climber
- 10 Burpee High Jumps
- 07 Pullups
- 100 Meter fast run
- 10 Cologner
FPS
- 30 s Backplank
- 30 s Frontplank
- 30 s Elbowplank
- 30 s Sideplank left
- 30 s Sideplank right
- 30 s Elbowplank
- 30 s Frontplank
Woche 11
Do
10/7 – 5 Runden
- 10 Burpee High Jumps
- 07 Standup Pullups
- 10 Military Pushups
- 07 Limit Box Jumps
- 10 Lat Planks each side
- 07 Cologner
- 10 HS Climber each side
- 07 Standup High Jumps
Woche 11
Sa
10/20 ai – 10 Runden
VIDEO FOLGT
- 10 Burpees
- 100 M Run (80 %)
- 20 Barbell Squats (F: 15-20 KG) – (M: 30-40 KG)
- 100 M Run (60%)
Woche 11
So
Distance Run + Mobility
- 7-10 KM
- Mobility
Woche 12
Mo
Have a look – 5 Runden
- 10 Pullups
- 10 Pushups
- 12 Australian Pullups
- 10 Lat Planks F: 7,5KG M: 15KG
- 30 Sec Handstand
- 30 Sec weighted Elbowplank F: 10KG / M: 20KG
FPS
- 30 s Backplank
- 30 s Frontplank
- 30 s Elbowplank
- 30 s Sideplank left
- 30 s Sideplank right
- 30 s Elbowplank
- 30 s Frontplank
Woche 12
Di
PLD Pure leg day ai – 4 Runden
- 30 One Leg Box Jumps 15L/ 15R
- 20 Bulgarien Lunges 10L/ 10R
- 20 Frontlunges
- 10 Split Lunges
- 20 Calf Hips (10 left/ 10 right)
- 10 Front Jumps
- 10 Pistols (assisted, or strict)
- 45 Sec Wallsit
Woche 12
Do
Skill Training – Alle Reps :10
Technik Training unter Belastung
- 100 Burpees
- 100 Squats
- 050 Pushups
- 100 Mobility Situps
- 100 Climber
- 050 Standups
Woche 12
Sa
House of pain ai – 20 Runden
Dein erster Endgegner! Vertraue deiner harten Arbeit aus Saison 1!
- 20 Burpees
- 20 Mobility Situps
- 20 Squats
- 20 Climber
Woche 12
So
Regenerationslauf
Abschlusslauf Lauf 10 Km
- Mobility