Voller Einsatz an verschiedenen Fronten

Voller Einsatz

Aloha Team

Dieses Weekend hat das Team KraftBox einmal mehr vollen Einsatz gezeigt.

4 Teams haben die Festivus Games gerockt - alle hatten Erfolg, sogar #Marcohatnemedallie ; ) Zudem durften wir die Läufer des Xtreme Run in Lenggenwil mit unserem WarmUp auf Touren bringen.

So geht die Woche weiter:

Montag
A) Clean and Jerk
AMRAP 15
5 Reps at 50%
3 Reps at 60%
3 Reps at 70%
2 Reps at 75%
2 Reps at 80%
1 Reps at 85%
1 Reps at 90%
Then keep building if possible or hit a few more reps at 90%
B) AMRAP 2 x 5 Rounds:
12/9 Cal Air Bike or Row
8 Push Jerks 60/40
Max Burpees in remaining time
Rest 1min
You should have about a minute on the burpees, so if you don’t, scale back.
 
Dienstag
A) 4 rounds for Quality:
10 Close Grip Bench Press (Climbing)
300m row for time (as fast as possible)
-Rest 2min. After Each Round-
 
B) For Time:
100 Double DB Hang Power Cleans 22.5/15
EMOM 5 Burpees 
Start with Burpees
 
Mittwoch
A) Overhead Squat
75% x 5 reps
85% x 3 reps
95% x 1 rep
 
B) Every 3min. x 6 Rounds:
15/12 Cal Bike/Row
15 Pull-Ups
Max Thrusters 40/30 in Remaining Time
 
Donnerstag
EMOM 28 (7 rounds)
Min. 1) 60 Double Unders
Min. 2) 15/12 Cal Air Bike / Row
Min. 3) 2 Rope Climbs
Min. 4) 6 Deadlifts (Climbing)
 
Freitag
For Time:
80 air squats
70 push-ups
60 alt. db snatches 22.5/15
50 toes-to-bar
40 box jumps 24/20
30 handstand push-ups
200m Row
10 jerks 60/40
TIME CAP: 20min
 
Sonntag
In Teams of 2 / Time Cap 35min
2 Rounds:
50 Cal Air Bike / Row
50 Handstand Push Ups
2 Rounds:
50 Cal Row / Air Bike
50 Toes-To-Bar
2 Rounds:
50 DB Hang Cleans 22.5/15
150 Double Unders
1 Round
200 Russian Twists with DB (AHAFA)