50 OH Lunge
50 Sit-up
50 Wall Ball
50 Sit-up
50 Box jump over
50 Sit-up

11.12.2023

Strenght
Overhead Squats
8-8-4-4-4-2-2
after each set do 5 strict Pull-up

11.12.20232023-12-11T06:29:34+00:00

08.12.2023

15min AMRAP
6x Devils Press with 22.5kg / 15kg
12x Knees to Elbow
18x Box Jumps

08.12.20232023-12-08T06:14:19+00:00

EMOM for 20min
Even Minute Row for 12kcal / 8kcal
Odd Minute 10x Thrusters with 42.5kg / 30kg

2023-12-07T07:11:19+00:00

06.12.2023

5 Rounds
12m Handstand Walk
12x Chest to Bar Pull-up

06.12.20232023-12-06T09:18:09+00:00

05.12.2023

40min AMRAP
5min on any machine
5min of Step up

05.12.20232023-12-05T06:35:21+00:00

04.12.2023

18min AMRAP
50x Crossover
15x Deadlifts with 100kg / 75kg
15x V-Ups

04.12.20232023-12-04T06:31:57+00:00

01.12.2023

For Time 21-15-9 of
Power Snatches with 60kg / 40kg
Bar Muscle-Ups /Chest to Bar

01.12.20232023-12-01T06:28:46+00:00

30.11.2023

For Time
25x Target Burpees
50x Wall Balls
75x Box Jump Overs
100x Sit-Ups
200x Double Unders

30.11.20232023-11-30T07:02:54+00:00

Heavy Day

8x Back squats
8x Back squats
5x Back squats
5x Back squats
5x Back squats
2x Back squats
2x Back squats

Heavy Day2023-11-29T09:26:44+00:00

28.11.2023

For time
Shuttle Run 50x15m
50x Dumbbell Cleans with 22.5kg / 15kg
50x Handstand Push-Ups
50x Dumbbell Front Squats
Shuttle Run 50x15m

28.11.20232023-11-28T07:49:48+00:00
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