Dein Plan für diese Woche:
Montag
6/17/2024
4×5 BSQ (work up)
2:00 rest
3 sets of:

8-10 BSSQ/s
ME kT2B
rest as needed

TC: 9

3 RFT:

8 DDB Burpee Box Step over
200m Run

TC: 7

Machs dir selbst (Cooldownvorschlag):

1-2 min Frog
1-2 min Cobra
1-2 min Couch Stretch

Dienstag
6/18/2024
Skill: sRMU
AMRAP 10

7 DL (W: 10+)
14 Push ups
21/17 cal Erg

Finisher: 3 sets of:

10 Banded Hamstring Curls
10 Box Step ups
1:00 rest

Machs dir selbst (Cooldownvorschlag):

1-2 min Banded Lat Stretch
1-2 min Pec Stretch
1-2 min Banded HS Stretch

Mittwoch
6/19/2024
E2MOM 12

2 Clean
+2 Push Press

AMRAP 15

500m Run
100m Farmers Carry
15m SA OH w. Lunges/s

Machs dir selbst (Cooldownvorschlag):

1-2 min Banded FR Stretch
1-2 min Calf Stretch
1-2 min Dragon

Donnerstag
6/20/2024
4 sets of:

15 heels elev. Goblet SQ
15m DKB OH Carry
rest as needed

TC: 12

E4MOM 16

60 sec Wall sit
ME Dips
ME Pull ups

5 RFT:

15 KBS (W: 15+)
10 Pull ups
15 WBS

TC: 10

Machs dir selbst (Cooldownvorschlag):

1-2 min Hang
1-2 min German Hang
1-2 min Couch Stretch

Freitag
6/21/2024
4 sets of:

8-10 SA KB Press
8-10 Chest sup KB Row
20 sec Plank (max contraction)
1:30 rest

In Teams of 2:

AMRAP 18

40/50 cal Row
20 sync. DB Snatches
40/50 cal Row
10 sync. Burpees

Machs dir selbst (Cooldownvorschlag):

3-5 min easy Erg

Samstag
6/22/2024
E2MOM 12

2 P. Snatch
+ 2 OHS

AMRAP 12

100 DU
3 WW/10m HSW
6 DDB H. C&J

Machs dir selbst (Cooldownvorschlag):

1-2 min Hang
1-2 min Calf Stretch
1-2 min Frog

Sonntag
6/23/2024
Column 1 Value 39

Gemeinsam erreichen wir Deine Ziele!

Werde Teil des Freundeskreis!