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DAP

DAP KW 49: 30.11.2020 – 06.12.2020

Trainingsprogramm

 

Online

MONTAG

30.11.2020

WARM UP & MOBILITY

STRENGTH:

JMAM für 16´: 1´on/ 30 sec off

1´. Crunch

2´. Good mornings

3´: Windmill

4´. Diag. Toe touch

 

ENDURANCE:

5 RFT:

  • 20 Push ups
  • 40 Dus

 

 

DIENSTAG

01.12.2020

WARM UP & MOBILITY

STRENGTH:

5 rounds:

  • 6 seated shoulder press/ Seite
  • 1´Push press (Stand)

 

ENDURANCE:

40 ´´ on/ 20´´ off:

3 rounds:

  • Superman + Db swim
  • Pistols
  • Frontheben
  • Jumping squats

 

 

MITTWOCH

02.12.2020

WARM UP & MOBILITY

STRENGTH:

5 rounds:

  • 12 DL
  • 1´max reps KBS

ENDURANCE:

16´Gas:

  • 12 DL
  • 8 powerclean
  • 5 Push press

 

 

 

DONNERSTAG

03.12.2020

WARM UP & MOBILITY

STRENGTH:

5 rounds:

  • 10 altern. Pistols (+weight?) or 10 peterson squats
  • 1´max reps goblet squats

 ENDURANCE:

4 rounds:

3´ tc:

  • 15 KB Thrusters 16/24
  • 40 MC
  • 20 AS

 

FREITAG

04.12.2020

WARM UP & MOBILITY

STRENGTH:

5 rounds for quality

 5 Pull ups (slomo 30sec/ + weight)

 ENDURANCE:

Tabata:

  • Row
  • FP
  • Hamstring killer
  • Curls

 

SAMSTAG

05.12.2020

ENDURANCE:

WARM Up & MOBILITY

For time:

 Buy in:

  • 50 weighted chair step ups

8 RFT:

  • 15 KB taters 16/24
  • 15 Jackknifes
  • 15 BS (heavy)

J5M: run 1 Stockwerk or 200 m

 


SONNTAG

06.12.2020

YOGA