Warm up Double Unders practise Mobility Squats Inch worm Strength 3 supersätze As Heavy as possible Benchpress close Grip 5 Reps mit Pause Ring dip Max Set @ 80% Rest 2:30min WOD 20 min Amrap 100 Double Unders/ 300 SU 50 wallballs 75 Double...

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Training 24.5.18

Warm up: 3 Rounds 15 cal Row 20 Russian Twists 5 scapular Pullups Gymnastik Strength: 4 x 2-4 strict C2B Pullups 3-5 strict Pullups 5-7 Kipping Pullups Every set Unbroken ohne von der Stange zufallen Rest 1:30-2min Scaled 4x 4 negativ Pullups...

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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...

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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...

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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...

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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...

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