27.05.19
Fitness
Auf Zeit:
75 Single Unders
15 Pull Ups/Ring Rows
15 Push Ups/Dips
10 LH Squat Cleans
75 Single Unders
10 Pull Ups/Ring Rows
10 Push Ups/Dips
15 LH Squat Cleans
75 Single Unders
5 Pull Ups/Ring Rows
5 Push Ups/Dips
20 LH Squat Cleans
75 Single Unders
#30/20kg
–
Performance
Auf Zeit:
150 Single Unders
10 Bar Muscle Ups
10 LH Squat Cleans
150 Single Unders
10 Bar Muscle Ups
15 LH Squat Cleans
150 Single Unders
10 Bar Muscle Ups
20 LH Squat Cleans
150 Single Unders
#40/28kg
–
Competition
Auf Zeit:
150 Single Unders
20 Bar Muscle Ups
10 LH Squat Cleans
150 Single Unders
15 Bar Muscle Ups
15 LH Squat Cleans
150 Single Unders
10 Bar Muscle Ups
20 LH Squat Cleans
150 Single Unders
#50/35kg
++++++++++++++++++++++++
28.05.19
Fitness
I Pull Up/Ring Row
EMOM x 10 Minuten
6-8 WDH
–
II Conditioning
21-15-9 WDH auf Zeit:
Kurzhantel Snatches
Push Ups
#15-22,5/10-15kg
–
Performance
I Pull Up
EMOM x 10 Minuten
8-10 WDH Chin-over-Bar oder
5-6 WDH Chest-to-Bar
–
II Conditioning
21-15-9 WDH auf Zeit:
Kurzhantel Snatches
Push Ups
#22,5/15kg
–
Competition
I Pull Up
EMOM x 10 Minuten
10-12 WDH Chin-over-Bar oder
6-8 WDH Chest-to-Bar
–
II Conditioning
“2017 Regional Event 2”
21-15-9 WDH auf Zeit:
Kurzhantel Snatches
Ring dips
#30/20kg
++++++++++++++++++++++++
29.05.19
Fitness
20 Minuten AMRAP:
400m Row
20 Sit Ups
10 Front Squats
#30/20kg
–
Performance
20 Minuten AMRAP:
400m Row
20 Sit Ups
10 Overhead Squats
#30/20kg
–
Competition
20 Minuten AMRAP:
400m Row
20 GHD Sit Ups/Toes-to-bar
10 Overhead Squats
#43/30kg
++++++++++++++++++++++++
31.05.19
Fitness / Performance / Competition
Sumo Deadlift
5 – 5 – 5 – 5 – 5 WDH
2 Min Pause
–
Pull Up exzentrisch / Kipping Pull Ups
5 – 5 – 5 – 5 – 5 / 5x 70% of Max Set WDH
2 Min Pause
–
