Warmup (10 Minuten)
2 Sets
15 Kettlebell Swings
3 Rounds
5 Kettlebell Shoulder Press
5 Kettlebell Overhead Squats
5 Kettlebell Windmills
Anderer Arm
Fokus auf “Perfekte Kniebeuge” und stabile Schultern
Part A (20 Minuten)
EMOM15
2 Snatch Balance
8 Sets Hocharbeiten auf Tages 2RM
7 Sets Back off Sets @85-90%
Fokus auf: Mit gestreckten Armen Fangen. Außenrotation der Schultern halten beim Aufstehen.
Part B (30 Minuten)
Beach Body Workout #45
Every 2:00 – 10 Sets
10 Overhead Squats 40kg/30kg
10 Bar Facing Burpees
Goal: <60sek/Runde & +/- 2Sek pro Runde
Scaling ab 1:10 Pause pro Runde
Accessory (10 Minuten)
3 rounds for quality of:
15 Ring Face Pulls
15+ Dumbbell Leg Curls
Warmup (15 Minuten)
1:00 Easy Bike
12 One Arm Kettlebell Swings (pro Arm)
6 One Arm Kettlebell Shoulder Press (pro Arm)
1:00 Moderate Bike
10+10 Kettlebell Clean and Press
1:00 Moderate+ Bike
8+8 Kettlebell Juggle Clean
Part A (20 Minuten)
EMOM20
1. 4 Deadlift (Dead Stop)
2. 8 Bench Press
Set 1-6: Hocharbeiten auf 1 Heavy Set for the Day
Set 7-10: Back off Sets @ 75-85%
Part B (25 Minuten)
6 Rounds - Flow
24 Cal Row
16 (8 pro Arm) Dumbbell Push Press 30kg/20kg
8 Box Jumps 36"/30"
Mädels: 20 Cal
30" = hohe Kiste, 36" = Hohe Kiste + 2x 20kg Bumper
Accessory 1 (10 Minuten)
3 Rounds – Flow
20 Alternating Single Leg V-Ups
10+10 External Rotations
Warmup (10 Minuten)
3 Rounds:
21 Cal Row
15 Air Squats
9 Rocking-/Kneeling-/Box Pushups
Part A (20 Minuten)
10 Rounds for time:
5 Strict Pullups
10 Strict Dips
15 Goblet Squats 24kg/16kg
Sets unbroken.
Part B (25 Minuten)
Every 5:00 - 5 Rounds
16/13 Cal Echo Bike
12 Toes to Bar
8 Power Cleans 70kg/47.5kg
Repeatable Effort
2:30-3:00 Pause
Accessory (20 Minuten)
3 rounds for quality of:
10 Thread the Needle
10 Three Point Row pro Arm
into:
3 Sets
10-12 Biceps Curls
10-12 Triceps Extensions
Warmup (10 Minuten)
Runde 1:
1:00 Jump Rope
10 Box Jumps
10 Air Squats
Runde 2:
1:00 Running Man/Jump Rope
10 Squat-Box Jumps
Part A (20 Minuten)
Every 2:00 - 10 Sets
5 Back Squats
Set 1-5: Warmup
Set 6: 5RM for the Day
Set 7: Rest
Set 8-10: Back off Sets @80-85% 5RM
Part B (25 Minuten)
6 Rounds - for Quality
3 Deadlifts 140kg/100kg
9 Shoulder Press 50kg/35kg
15 Abmat Situps
Sets unbroken
2:00 Pause zwischen Runden
Accessory 1 (15 Minuten)
4 Rounds
12 Dumbbell Bench Press
8 Strict Pullups (Ring Pullups auch möglich)