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DAP

DAP KW 46: 15.11.2021 – 21.11.2021

Trainingsprogramm

Week 5/6

MONTAG

15.11.2021

Warm up & Mobility

STRENGTH:

LV 1/ LV 2: 5×5 DL

ENDURANCE:

JMAM für 16´:

1´. 8-10 Burpees

2´. 6 HPC 40/55

3´. 6 FS

4´. Max reps Jackknifes

 

DIENSTAG

16.11.2021

WARM UP & MOBILITY

STRENGTH:

LV 1/LV 2: 5×5 pull ups

ENDURANCE:

Teamworkout: I go you go

  • 100 pull ups
  • 100 Push ups
  • 100 AS

J3M: 6 manmakers (aufteilen?)

MITTWOCH

17.11.2021

WARM UP & MOBILITY

STRENGTH.

LV 1/LV 2: 5×5 BS

ENDURANCE:

6 RFT:

  • 16 altn. Pistols
  • 21 jumping squats
  • 16 DL 50/70

 

DONNERSTAG

18.11.2021

WARM UP & MOBILITY

STRENGTH.

LV1/LV2: 5×5 FP

ENDURANCE:

J3M für 15´:

  • 8 thrusters 30/40
  • 1 Ratb
  • Max reps push ups

Score= reps push ups

FREITAG

19.11.2021

WARM UP & MOBILITY

STRENGTH:

LV1/LV 2: 5×5 strict press

ENDURANCE:

17´Gas:

  • 5 Push press 45/57,5
  • 25 Dus
  • 10 cal ergo
  • 8 bent over rows

 

SAMSTAG

20.11.2021

 

WARM UP & MOBILITY

Teamworkout: synchron workout

  • 1,6 km run
  • 100 WBS
  • 1,2 km run
  • 50 burpees
  • 4 Ratb
  • 1 lunges 2×12/2×16 around the box

SONNTAG

21.11.2021

Specialtraining mit Pezi (Infos auf FB)

Open Gym