MITTWOCH 24/11/2021
5-10‘ Warm Up & Mobility by yourself!
METCON
A: 2‘ AMRAP
20 Alt. DB/KB-Snatches
Max HSPUs/Handstand Hold
1‘ rest
B: 10‘ AMRAP
5 Chin Ups or 10 Ring/TRX rows
5 DB-Bench/Floor Press
3-4‘ rest
C: TABATA
Seated Knee Tucks
(8 x 20‘‘ work/10‘‘ rest)
DONNERSTAG 25/11/2021
5-10‘ Warm Up & Mobility by yourself!
STRENGTH
A: 4 super sets
10-12 DB-Split Squats on each leg
12-15 T2B or V-Ups
90‘‘ rest betw sets!
B: 4 super sets
10-12 Single DB-Bicep Curps
10-12 Single DB-Tricep Extensions
WORKOUT
Accumulate 5‘ of DB-Russian Twists
*every time you break, stop your timer and do 10-15 Push Ups
FREITAG 26/11/2021
5-10‘ Warm Up & Mobility by yourself!
STRENGTH
3 super sets
8-10 Standing Arnold Presses right arm
8-10 Standing Arnold Presses left arm
75 Double unders
Try to get the Double Unders unbroken!
WORKOUT
How far can you go?
Every 60‘‘ for 2 RNDs
4 Double DB-Snatches
4 Burpees
4 Air Squats
Immediately into:
Every 60‘‘ for 2 RNDs
5 Double DB-Snatches
5 Burpees
5 Air Squats
Immediately into:
Every 60‘‘ for 2 RNDs
6 Double DB-Snatches
6 Burpees
6 Air Squats
*keep adding 1 rep every 2 RNDs until you fail.
SAMSTAG 27/11/2021
WEEKEND CHALLENGE
As fast as possible with quality reps:
10-9-8-7-6-5-4-3-2-1
Strict Pull Ups
20-18-16-14-12-10-8-6-4-2
Push Ups
30-27-24-21-18-15-12-9-6-3
Sit Ups
*you do 10 Pull Ups, 20 Push Ups 30 Sit Ups.. then 9 Pull Ups, 18 Push ups, 27 Sit Ups and so on..
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