Training 17.5.18

Warm up: Emom 5min 8 kettlebellswings no Heavy + 15 Jumping Jacks 5min Single under/ Double under practise Strength: Find a 20RM in Deadlift Then do 2×10 with Same weight WOD: 4 Runden auf Zeit 15 Overheadsquat 15 Burpees over Bar Accessorie: 3x 8-10 strict T2B/K2c 12-15 Deficit Pushups

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Training 15.5.18

Warm up: 2 Runden in Teams of 2 50cal Rudern 15 syncro Burpees Strength Benchpress 8@ 60 8@70 3×8 @75% WOD Emom 5min 1 rope climb + Max Ski erg Rest 2min Emom 5min 10/8 cal Airbike + Max Dumbell Thrusters Rest 2min Emom 5min 1 Wallwalk/ 3-5 strict HSPU + 100m Sprint

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Training 8.5.2018

Warmup 3 runden 200m medball run 20 russian Twists w medball 10 medball Frontsquat 30s bar hang Skill: Pullups Strength: Frontsquat Warm up with Sets of 3 Then 4×2 Working Sets @ 87% 1×5@ 80-82% or the same weight you did last week WOD: Fran TC : 10min 21-15-9 Thrusters Pullups Accessorie: Tabata 20/10 Hollow

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Training 3.5.2018

Warm up: 2 Sets 20 Walking Lunges 100m Sprint 10 Frogjumps Strength: 4 Sets 3 Frontsquat + 6 Backsquat @ 82-85% of Max Frontsquat WOD: Row for Max Calories 3Rounds Amrap 4min @0:00 6 Burpee Boxjumps @1:00 20 Doubleunders/ 50 Single Unders @2:00 4 Burpee Boxjumps @3:00 15 Doubleunders/ 40 Single Unders Rest 4min Jede

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Training 26.04.18

Warm up: 2 Runden 20 Situps 20 kb swing Shoulder Mobility Fußgelenk Mobility Strength: Push Press 3×5 @ moderate weight(75%-80%) 1x max Reps @ same weight Crossfitgames WOD Triple Three for Time: 3000m row 300 Double Unders 3000m run

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Traing 24.02.18

Warm up: 3 rounds 10 strictpress 15 medballcleans 20 Pushups Strength: E2MOM for 20MIN 5 Benchpress @70% + 5 D-Ball over Shoulder heavy WOD: Benchmark WOD GIRL „Karen“ 150 Wallballs for Time TC:12 MIN Accessory: 3 Rounds not For Time 12 each leg, Barbell step ups auf die Box(nicht zu hoch, angewinkelte Beinhöhe sollte nicht

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