Dein Plan für diese Woche:
Montag
11/10/2025
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
2 RFT:
100m Farmers Carry
30m OH Plate Lunges
20 Russian Twist

TC: 8
Machs dir selbst (Cooldownvorschlag):

1-2 min German Hang
1-2 min Bande Lat Stretch
1-2 min Dragon
Dienstag
11/11/2025
E3MOM 15

1 LL RC
into 15m DDB/DKB w. Lunges (Farmers hold)
AMRAP 18

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

into

21-15-9
KBS (W: heavy)
Burpees

into

ME Erg
Machs dir selbst (Cooldownvorschlag):

1-2 min Pigeon
1-2 min Calf Stretch
1-2 min Preacher
Mittwoch
11/12/2025
Skill: HS
5 Rounds of:
3 min on: 1 min off

5 Pull ups
10 Push ups
15 Air SQ
16/20 cal Erg

*start where you ended before
Machs dir selbst (Cooldownvorschlag):

1-2 min Hang
1-2 min Pec Stretch
1-2 min Frog
Donnerstag
11/13/2025
E2MOM 12

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

8-10 FSQ
FT:

15*12*9*
SBOS (W: heavy)

*=100 DU

TC: 8
Machs dir selbst (Cooldownvorschlag):

1-2 min Banded FR Stretch
1-2 min Calf Stretch
1-2 min Paket
Freitag
11/14/2025
EMOM 10

X Push ups (on BB)/sHSPU
E3MOM 15

ME Pull ups
into 15m Filly Carry (OH/FR)/s
AMRAP 14

400m Run
3 Wall Walks/15m HSW
2 (LL) RC
Machs dir selbst (Cooldownvorschlag):

1-2 min sup Hang
1-2 min Cobra
1-2 min Pancake
Samstag
11/15/2025
7 – 5 – 3
7 – 5 – 3

BSQ
2:00 rest
FT:

40/50 cal Row
50 WBS
40/50 cal Bike
50 Burpees

TC: 15
Machs dir selbst (Cooldownvorschlag):

1-2 min Frog
1-2 min Banded Shoulder Stretch
1-2 min Arm Pendel
Sonntag
11/16/2025
lasst Euch überraschen

Gemeinsam erreichen wir Deine Ziele!

Werde Teil des Freundeskreis!

HIER ANMELDEN