Weihnachten
22. Dezember 2018
Jessy
He ihr Lieben,
diese Woche werde ich mich kurz und knapp halten, denn auch für mich geht es über die Feiertage zu meinen Eltern! Also bitte ich euch nochmal um Geduld und verspreche mich nächste Woche mit einem Jahresrückblick bei euch zu melden.
Ich wünsche euch erholsame Weihnachten!
KW50:
MONTAG 10.12
EINHEIT 1:
Skill: Front Squat 5-5-5-5-5. Push Press 5-5-5-5-5
EINHEIT 2:
Workout: 20min AMRAP: 1 Round Mandy (5 Handstand Push ups, 10 Pistols, 15 Pull ups), 1min Assault Bike
DIENSTAG
EINHEIT 1:
Workout: 4 Rounds of: 4min AMRAP: buy in 10 Toes to Bar, then 5 Hang Power Cleans 60kg, 10 Box Jump over 60cm. 4min Rest
EINHEIT 2:
Workout: 10min AMRAP: 30 Double unders, 90s Assault Bike
Skill: Turkish Get up
MITTWOCH
EINHEIT 1:
Workout: Every 2min for 10min: 1 Back Squat
Skill: Shoulder Press 10×2
EINHEIT 2:
Workout: 4x5min EMOM: 1 Power Clean (increase Weight), 1min Rest between
DONNERSTAG
Workout: Every 5min for 30min: 20cal Assault Runner, 10 Handstand Push ups, 40 Double unders
FREITAG
EINHEIT 1:
Swim 1km
EINHEIT 2:
Skill: Hang Power Snatch Technique
SAMSTAG
Workout: Every 2min for 20min: 1 Power Clean + 1 Squat Clean
Skill: Split Jerk
SONNTAG
Workout: Running Clock: 0:00-12:00min: 21-15-9 Reps for Time of Power Clean 40kg, Wall Balls 6kg 9ft. 12:00-25:00min: 15-12-9 Reps for Time of: Burpee Box Jump over 50cm, Power Snatch 35kg. 25:00- 36:00min: 9-6-3 Reps for Time of: Bar Muscle ups, m Handstand walk. 36:00-xmin: 50 One Arm Dumbbell Shoulder to Overhead 15kg
KW51:
MONTAG 17.12
EINHEIT 1:
Skill: Trap Bar Deadlifts 10-10-10-10-10. Shoulder Press 10-10-10-10
EINHEIT 2:
Workout: 10min AMRAP: max Cal Assault Bike but every 2min 10 Pull ups
DIENSTAG
EINHEIT 1:
Workout: 4x4min AMRAP: buy in 3 Ring Muscle ups, then 10 Toes to Bar, 10 Handstand Push ups, 30 Double unders, 1/2 Power Clean + Push Jerk 60kg. 4min Rest between
EINHEIT 2:
Skill: Split Jerk 5-5-3-3-2-2-1-1
MITTWOCH
Workout: 26min AMRAP: 25cal Ski Erg, 5 Front Squat 35kg, 10 Kettlebell Snatches 16kg
DONNERSTAG
EINHEIT 1:
Skill: 3 rep max Back Squat, 15rep max Push Press
EINHEIT 2:
Workout: 30min AMRAP: „you go, I go”: 2 Rope Climbs, 15cal Assault Runner, 1 Rope Climb, 15 GHD Sit ups
FREITAG
EINHEIT 1:
Skill: Hang Squat Cleans 2-2-2-2-2
Workout: Every 3min for 15min: 5 Hang Squat Cleans 50kg, 3 Bar Muscle ups, 10m Handstand walk
EINHEIT 2:
Workout: 5 Rounds for Quality of: 20m Sled Pull 50kg, 5 Russian Swings 36kg, 30m Trap Bar Carry 100kg, 10 Butterfly Pull ups
SAMSTAG
Skill: Power Clean Technique
Workout: Every 7min for 4 Rounds: 10 Dumbbell Hang Cluster 2x15kg, 10 Burpee on Plate, 20m Farmers Carry 2x28kg (every 5min 3 Deadlifts), 10 Burpee on Plate, 20m Farmers Carry 2x28kg (every 5min 3 Deadlifts), 10 Wall Balls 9kg 11ft
SONNTAG
EINHEIT 1:
Skill: Hang Power Snatch Technique, Power Clean Technique
EINHEIT 2:
Workout: 5 Rounds for Quality of: 2 Ring Muscle ups, 40 Double unders, 30m Yoke Carry 130kg
Eure, Jess