Kraftausdauer

Woche 1

Workout 1

 5 Rounds

  • 10' mountain climbers
  • 20' plank hold
  • 30' jump ins

 

 

Workout 2

5 Rounds:

  • 10' glute bridges fast
  • 20' glute brigde hold
  • 30' glute brigde slow

Workout 3

 

5 Rounds:

  • 12' push ups
  • 12' high plank
  • 36' floor press slow

 



Woche 2

Workout 1

 

5 Rounds:

  • 10' tuck ups fast
  • 10' hollow hold
  • 40' k2chest slow

Workout 2

5 Rounds:

  • 10' squats fast
  • 10' squat bottom hold
  • 40' lunges slow

Workout 3

 

5 Rounds:

  • 12' sit ups fast
  • 48' comp. sit up slow 


Woche 3

Workout 1

 

5 Rounds:

  • 15' jumping lunges
  • 45' lunges slow

Workout 2

5 Rounds:

  • 12' V-Ups
  • 48' leg raises

Workout 3

 

5 Rounds:

  • 10' push ups
  • 10' push up bottom hold
  • 10' push up ½ hold
  • 30' floor press

 



Woche 4

Workout 1

5 Rounds:

  • 10' squats fast
  • 10' squat bottom hold
  • 10' ½ squat hold
  • 30' air squat slow

Workout 2

5 Rounds:

  • 10' pike push ups
  • 10' push up hold
  • 40' shoulder press

Workout 3

 

5 Rounds:

  • 10' mountain climbers
  • 20' plank hold
  • 30' jump ins

CrossFit Pinecone Country

 

Fabrikstrasse 8

8370 Sirnach

 

 +41 (0)79 822 62 73

info@crossfitpineconecountry.ch