Di. 26. Mai a) warm up 5min line drills b) benchmark conditioning "Murph" for time 1 mile run 100 pull ups 200 push ups 300 squats 1 mile run partition as needed. optional weight vest 9/6kg. compare to 26.05.2025 Weekly Overview Post your score!
Mo. 25. Mai Open Gym 10:00-13:00 Uhr Endurance for Open Gym at rpe 2-4 throughout: 5:00 row 8:00 bike 12:00 run 8:00 bike 5:00 row aerobic endurance Weekly Overview Post your score!
So. 24. Mai a) mobility 3min 1:00 each samson stretch instep rotations lat stretch b) warm up 6min 30sec on / 15sec off x2 rounds 1. prone snow angels 2. row 3. ring rows 4. box step ups c) conditioning 35min emom 35min (7 rounds) 1. 3-5 wall walks 2. 10-15cal row 3. 8-10 burpee pull ups 4. 10-16 db box step ups 5. rest Weekly Overview Post your score!
Sa. 23. Mai a) mobility 3min 1:00 each hand walk samson Stretch lat stretch b) warm up 5min 30sec on / 15sec off x2 rounds 1. synchro burpees 2. A: bike + B: air squats 3. synchro straight leg sit ups c) conditioning 31min in teams of 2 for max reps/cals 1:00 on / 00:30 off x 21 rounds 1. synchro db snatches 22,5/15kg 2. cal bike 3. toes to bar score: total reps/cals Post your score!
Fr. 22. Mai a) mobility 3min 1:00 each samson stretch hand walk lat stretch b) warm up 5min on every 2:30 x 2 rounds 10 prone snow angels 10 push ups 10 ring rows *remaining time row c) pull ups 15min 4 super sets 8 pull ups @rpe 6-7 12-15 banded lat pull downs hypertrophy & strength d) conditioning 15min amrap 15min 3-6-9-12… double db thruster 2x22,5/15kg 15/12cal row aerobic power [vo2 max] Weekly Overview Post your score!
Do. 21. Mai a) mobility 4min 1:00 each 90/90 hip rotation calf stretch lying hip cross over hamstring stretch on box b) warm up 4min amrap 4min 10 cossack squats 10 good mornings 100m run c) sumo deadlift 14min find a heavy set of 3 sumo deadlifts d) conditioning 15min for time 3 rounds 15 deadlifts 80/60kg 30 box jumps 60/50cm 400m run aerobic power & muscular endurance Weekly Overview Post your score!
