2022/06/30 DONNERSTAG Lessonplan
10 rounds for time:
7 toes-to-bars
7 hand-release push-ups
7 pull-ups
2022/06/27 MONTAG Lessonplan
AMRAP 20:
200-m run
21/30-cal. row
40 air squats
2022/06/25 SAMSTAG Lessonplan
AMRAP 25 w/ a partner:
50 calories
50 dumbbell snatches (35/50 lb)
50 GHD sit-ups
50 wall-ball shots (14/20 lb) (9/10 ft)
– Use any machine available for the calories.
2022/06/24 FREITAG Lessonplan
On a 20:00 clock, each for time:
From 0:00-5:00:
800-m sprint
From 5:00-10:00:
75 chest-to-bar pull-ups / 75 ring rows
From 10:00-15:00:
75 burpees-to-target
From 15:00-20:00:
800/1,000-m row / 600/750-m row
– Score is total combined work time
2022/06/23 DONNERSTAG Lessonplan
AMRAP 9:
9 deadlifts (155/225 lb)
3 wall walks
2022/06/22 DIENSTAG Lessonplan
10 rounds for time:
10 KB swings (16/24 kg)
10 dumbbell thrusters (25/35 lb)
2022/06/21 MONTAG Lessonplan
For total reps:
EMOM 14:
Min. 1 | :30 box jumps (24/30 in)
Min. 2 | Muscle-ups
2022/06/20 MONTAG Lessonplan
On a 10:00 clock for reps:
2:00 double-unders / single unders
2:00 sit-ups
1:30 double-unders / single unders
1:30 sit-ups
1:00 double-unders / single unders
1:00 sit-ups
:30 double-unders / single unders
:30 sit-ups
2022/06/16 DONNERSTAG Lessonplan
RXFor time:400-m run12 box jumps (24/30 in)400-m run24 box jumps (20/24 in)400-m run36 burpees400-m run INTERMEDIATESame as Rx’d BEGINNERFor time:200-m run12 box jumps (12/20 in)200-m run24 box step-ups (12/20 in)200-m run36 burpees200-m run TIMECAP: 16:00 GENERAL WARM-UP | 12:001 set::20 toe taps:20 in-and-out:20 two-foot plate hops:20 lateral plate hops:20 up-downs to plate10 alternating step-ups (to […]
