AH-Privatetraining

Coaching du 05.12.2021

EMOM 5'
1 Power Sn**ch
1 Sn**ch Balance
1 Low Hang Squat Sn**ch
EMOM 4'
1 Power Sn**ch
1 Low Hang Squat Sn**ch
1 Squat Sn**ch

3 Rounds
20 Wall Ball Shots
15 American Kettlebell Swing
10 Gobelet Squat
3 Hang Cluster
3 Strict Handstand Push Ups

Coaching du 03.12.2021

4 Rounds
4' ON - 2' OFF
30 Double Unders
12 Dumbbells Hang Power Clean & Shoulder to Overhead
9 Dumbbells Front Rack Step Up Over
6 Burpees Box Jumps Over
2' Rest
3 Rounds
3' ON - 1' OFF
15/12 Cal. ERG
9 Dumbbells Thrusters
6 Devil Presses

Coaching du 02.12.2021

Front Squat
3 Rounds
3 Rép. Tempo
1 Rép. Bounce
2 Rép. Demi Squat
3 Rounds
2 Rép. Tempo
3 Rép. Normales

4 Rounds
10-15 Leg Curl on the Rower
10-15 Kettlebell Leg Extensions

Coaching du 01.12.2021

EMOM 5'
1 Power Sn**ch
1 Sn**ch Balance
1 Low Hang Squat Sn**ch
EMOM 4'
1 Power Sn**ch
1 Low Hang Squat Sn**ch
1 Squat Sn**ch

3 Rounds
20 Wall Ball Shots
15 American Kettlebell Swing
10 Gobelet Squat
3 Hang Cluster
3 Strict Handstand Push Ups

Coaching du 30.11.2021

4 Rounds
4' ON - 2' OFF
30 Double Unders
12 Dumbbells Hang Power Clean & Shoulder to Overhead
9 Dumbbells Front Rack Step Up Over
6 Burpees Box Jumps Over
2' Rest
3 Rounds
3' ON - 1' OFF
15/12 Cal. ERG
9 Dumbbells Thrusters
6 Devil Presses

Coaching du 28.11.2021

3 Rounds
4' ON - 1' OFF
50 Double Unders
15 American Kettlebell Swing
12 Gobelet Squats
9 Burpees Over the Kettlebell
Rest 2'
3 Rounds
3' ON - 1' OFF
21/15 Cal. ERG
12 Burpees Box Jumps Over
9 Kettlebell Shoulder to Overhead

Coaching du 24.11.2021

3 Rounds
400 M Run
40 Air Squats
30 Lunges
20 Burpees

EMOM 6'
1 Power Sn**ch
1 Sn**ch Balance
1 Low Hang Squat Sn**ch
EMOM 6'
1 Power Sn**ch
1 Sn**ch Balance
1 Squat Sn**ch

6 Rounds
10 Toes to Bar
1 Squat Sn**ch

Coaching du 23.11.2021

3 Rounds
4' ON - 1' OFF
50 Double Unders
15 American Kettlebell Swing
12 Gobelet Squats
9 Burpees Over the Kettlebell
Rest 2'
3 Rounds
3' ON - 1' OFF
21/15 Cal. ERG
12 Burpees Box Jumps Over
9 Kettlebell Shoulder to Overhead

Coaching du 21.11.2021

10-9-8-7-6-5-4-3-2-1
Dips
TRX Row
Push Ups

50 Dumbbells Front Squat
40 Hang Power Clean
30 Sit Ups
20 Alternate Dumbbell Sn**ch
10 Sandbag Clean
20 Alternate Dumbbell Sn**ch
30 Sit Ups
40 Hang Power Clean
50 Dumbbells Front Squat

Coaching du 19.11.2021

5 Rounds
4' ON 2' OFF
40 Double Unders
18/15 Cal. ERG
15 Double Kettlebell Hang Power Clean
12 Double Kettlebell Shoulder to Overhead
9 Burpees Pull Ups

5 Rounds
1 Aller-retour Sled Push
15 Push Ups
1 Aller-retour Farmer Carry
30 Air Squats
1 Aller-retour Bear Hug
5 Strict Pull Ups

Coaching du 18.11.2021

EMOM 6'
1 Hang Power Sn**ch
1 Sn**ch Balance
1 Low Hang Squat Sn**ch
EMOM 6'
1 Low Hang Squat Sn**ch
1 Sn**ch Balance
1 Squat Sn**ch

7-5-2-5-7
Hang Power Sn**ch
6-12-18-12-6
Toes to Bar

Coaching du 16.11.2021

5 Rounds
4' ON 2' OFF
40 Double Unders
18/15 Cal. ERG
15 Double Kettlebell Hang Power Clean
12 Double Kettlebell Shoulder to Overhead
9 Burpees Pull Ups