Freid´dog 10.08.2018

Afwamma:     20-20-20-20 A weng eb´s Schbaßig´s Pizza Spui (nimmsd a Sidup-Maddn und drogst as wia a Keinna umanand, vosuachsd de andan era Maddn aus da Hend zum schlong, wer sei Maddn faliert machd 5 böapies) 4 Duachgang a´ 30sec Entengang-Tik-täk-tou: zwoa teams, jeds hod drei kuahglockn mim seibm gwicht und vosuachd de drei in

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Training Do. 09.08.2018

WarmUp:        20-20-20-20 2 Rounds of 200m Run MonkeyBar 6 Box Step Overs   Strenght: Front Squat 10min time to establish 1RM   Sitting Arnold Press 4 Sets with 8 reps Try to increase weight for every set   WOD: „H E L E N“ 3 rounds for time of: 400m RUN (2 rounds around

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Training Di. 07.08.2018

WarmUp:        20-20-20-20 3 Rounds of 5 mobility squats (go slow and sit as deep as you can) 10 banded good mornings 16 Mountain climbers   Strenght: PushPress 5 Sets with 4 reps each Increase weight for every set   RingDips EMOM10 Choose a number of reps for every set Choose wisely; failure to do

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Training Mo. 06.08.2018

WarmUp:        20-20-20-20 Animal Walks Barbell Gymnastics   Strenght: Snatch ladder (ca. every 2 min) 3 @ 50% 3@ 60% 3@ 70% 2@ 80% 2@ 85% 1@ 90% and back to 3@50%   Strict Snatch Press 3 x 10 reps (increase weight)   WOD: AMRAP15 10 OneArm KB Swing 10 KB Goblet Squat 10 OneArm

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Training Fr. 03.08.2018

WarmUp:        20-20-20-20 10min WarmUp Coaches Choice   Strenght: Deadlift 10min time to establish 3RM   Partner Med Ball Sit Ups 5 sets with 20 reps (10 per partner) Start easy and increase weight for every set Advanced: take slam ball instead of wall ball   WOD: „Pull your socks up“ Crossfit Games 2016 WOD

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Training Do. 02.08.2018

WarmUp:        20-20-20-20 10min DoubleUnder Work Advanced: TRIPLE Under Work   Strenght: Double Kettle Bell Over Head Reverse Lunges 5 sets with 10 reps (5 per leg) Try to increase weight for every round   Deficit PushUps 5 sets with 10 reps Advanced: do deficit Handstand-PushUps with 7 reps   WOD: „Let the games begin“

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Training Di. 31.07.2018

WarmUp: 20-20-20-20 EMOM5 10 WallBalls (light weight – max. 6kg) Rest of each minute get max reps of jump rope (Single or double unders)   Kraft: Cluster Power Cleans 1 – 1 – 1 – 1 – 1 5 rounds with 10sec between reps Try to increase weight for every round   Durante Core light

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