Dein Plan für diese Woche:
Montag
11/3/2025
7 – 5 – 3
7 – 5 – 3

BSQ
2:00 rest
AMRAP 18

21-15-9
Thruster (W: Medium)
Pull ups

into

16/20 cal Erg
10 Burpees
Machs dir selbst (Cooldownvorschlag):

1-2 min Pigeon
1-2 min Banded Lat Stretch
1-2 min Frog
Dienstag
11/4/2025
4 Rounds for Quality:

10-12 DDB Incline Bench Press (on Medball)
10-12 DDB Bent over Row
15m Cross Body Carry/s
rest as needed

TC: 18
3 Rounds for Quality:

ME sT2B
10-12 DB Curls
rest as needed

TC: 8
AMRAP 8

300m Run
20 DB Snatches
20 Sit ups
Machs dir selbst (Cooldownvorschlag):

1-2 min Cobra
1-2 min Pec Stretch
1-2 min German Hang
Mittwoch
11/5/2025
E3MOM 15

1 LL RC
into 15m DDB/DKB w. Lunges (Farmers hold)
EMOM 16

I) X Lat. Shuttle Sprints
II) 8 DDB H. P. Clean & Jerks + ME Burpees
III) X Ski/ Row
IV) Rest
Machs dir selbst (Cooldownvorschlag):

1-2 min Hang
1-2 min Calf Stretch
1-2 min Dragon
Donnerstag
11/6/2025
Skill: HS
FT:

20/25 cal Erg
25 Goblet SQ
20/25 cal Erg
25 KBS
14/17 cal Erg
17 Goblet SQ
14/17 cal Erg
17 KBS
10/12 cal Erg
12 Goblet SQ
10/12 cal Erg
12 KBS

TC: 16
Machs dir selbst (Cooldownvorschlag):

3-5 min Box Breathing
Freitag
11/7/2025
E2MOM 12

1 Snatch Pull
+1 P. Snatch
+1 H. Sq. Snatch
E2,5MOM 10

8-10 FSQ
3 RFT:

12 Pull ups/8 C2B
3 Wall Walks/15m HSW
25 BJO

TC: 8
Machs dir selbst (Cooldownvorschlag):

1-2 min Happy Baby
1-2 min Couch Stretch
1-2 min Preacher
Samstag
11/8/2025
EMOM 10

X Push ups (on BB)/sHSPU
E3MOM 15

ME Pull ups
into 15m Filly Carry (OH/FR)/s
4 RFT:

12 T2B
50 DU
12 DDB Box Step ups

TC: 12
Machs dir selbst (Cooldownvorschlag):

1-2 min Pec Stretch
1-2 min Banded Lat Stretch
1-2 min Calf Stretch
Sonntag
11/9/2025
lasst Euch überraschen

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