Archiv für den Monat: Januar 2018

Samstag, 20. Januar 2018


21-15-9-6-3 reps of:

Toes to bar
Goblet squats (32/24kg)

„Successful people do what unsuccessful people are not willing to do. Don’t wish it were easier; wish you were better.“ Jim Rohn

Freitag, 19. Januar 2018


12 Minutes EMOM:

1. 8-20 Calories airdyne
2. Max. burpee box jumps (51/41)

„If you want to make a permanent change, stop focusing on the size of your problems and start focusing on the size of you!“ T. Harv Eker

Donnerstag, 18. Januar 2018


In teams of 2 – 25 minutes AMRAP:

100 Calories row
100 Hang power clean (40/30kg)
100 cal row
100 Push press
100 cal row
100 Thrusters

„You can’t connect the dots looking forward; you can only connect them looking backward. So you have to trust that the dots will somehow connect in your future. You have to trust in something–your gut, destiny, life, karma, whatever. This approach has never let me down, and it has made all the difference in my life.“ Steve Jobs

Mittwoch, 17. Januar 2018


4 Rounds of 3 minutes on/1 minute off:

10 Dumb bell snatches alt. (20/15kg)
10 Burpees
20 Double under

„If you genuinely want something, don’t wait for it–teach yourself to be impatient.“ Gurbaksh Chahal

Dienstag, 16. Januar 2018


For time 1-2-3-4-5-6-7-8-9-10 reps of:

Heavy wall ball (30/20)
Russian twist x2

„Keep on going, and the chances are that you will stumble on something, perhaps when you are least expecting it. I never heard of anyone ever stumbling on something sitting down.“ Charles F. Kettering

Montag, 15. Januar 2018


10 Minutes AMRAP:

6 Hand released push ups
8 American swings (32/24kg)
100m run

„Rarely have I seen a situation where doing less than the other guy is a good strategy.“ Jimmy Spithill

Sonntag, 14. Januar 2018


30 Minutes EMOM:

1. Calorie row
2. Turkish get up
3. Calorie ski erg or airdyne
4. Russian twists (20/15kg)
5. Double unders
6. Rest

„The successful warrior is the average man, with laser-like focus.“ Bruce Lee

Samstag, 13. Januar 2018


10 Minutes AMRAP:

5 Double Kettle bell swings (24/16kg)
10 Double Kettle bell shoulder to overhead
15 Double Kettle bell front squats

„Whenever you find yourself on the side of the majority, it is time to pause and reflect.“ Mark Twain

Freitag, 12. Januar 2018


In teams of 2:

100/80 Calories airdyne
100 Kettle bell american swings (32/24kg)
100/80 Calories airdyne

„The first step toward success is taken when you refuse to be a captive of the environment in which you first find yourself.“ Mark Caine

Donnerstag, 11. Januar 2018


3 Rounds for time:

21 Calories row
15 Kettle bell push press (24/16kg)
9 Pull ups

„Twenty years from now you will be more disappointed by the things that you didn’t do than by the ones you did do. So throw off the bowlines. Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Discover.“ Mark Twain