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...
Read moreWarm up: -Mobility -Koordination, Agilität Part 1: 5 RM Snatch Grip Behind the neck Pushpress Then Supersatz 2x 5 @90% 12 reverse Backlunges 6 each leg Part 2: 5x 1min on /1min off Dumbell pushpress switch after 30sec start with your weaker...
Read moreCFSR BAVARIAN FRIDAY CONTINUES… Afwamma: 20-20-20-20 5 Rund´n 10 Hambbemanna 5 Rumpfbaiga 10 Kniabaiga ausm stand Grafft: Bägg-Sgwod (Kniabaiga mid na Schdang am Bugl hind´om) 10 minuddn zeid Find dei maximals gwichd mid...
Read moreWarmUp: 20-20-20-20 10min WarmUp Running Clock alternating Row 100m 10x KettleBell figure 8´s https://www.youtube.com/watch?v=xpHWMC2_e3c Strenght: EMOM5 5 strict PullUps Beginner: use elastic band Advanced: add weight every round Afterwards...
Read moreWarmUp: 20-20-20-20 400m RUN 20m DUCK WALK 20m BUNNIE HOPS 20m CRAB WALK 20m CROUCHING TIGER Kraft: BenchPress In 10min time: work to heavy 2RM After that take 70% of 2RM and do 1x AMRAP WOD: „THE HATEFUL 8“ ...
Read moreA. Mobility + Snatch WarmUp B. Snatch Work up to a heavy single for the day in 15min, focus on technique C. EMOM12 Slow Snatch Deadlift to Hips + Power Snatch + Snatch Balance (3+1+1) WOD: „Limitless“ In Teams of 2 AMRAP7 max. cal ROW...
Read moreAufgrund sprachlicher Verständnisdefizite heute ausnahmsweise ein Training in BAYRISCH ? ? Afwamma: 20-20-20-20 In Zwora-Teams – Ruadaspui 8moi 100m ruadan (eiso a jeder muass 4moi ruadan oba abwechslnd) Ois wos drüba oda drunda de 100m...
Read moreWarm Up: 20-20-20-20 EMOM6 8 KettleBellSwings (NO HEAVY) 20 Mountain Climbers (10 per leg) Strength: GobletElevatorSquats (with KettleBell or Dumbbell) 5 sets with 4 reps each Increase weight with every set Afterwards do 4 sets of...
Read moreWarm Up: 20-20-20-20 2 rounds of 200m Run Monkey Bar 10 AirSquats Strength: 10 – 12 min skill work on PISTOLS (Single-Leg Squat) Use rings, elastic band or box/bench for support depending on your level WOD: „The Heart Break Kid“ ...
Read moreWarm Up: 20-20-20-20 Clean & Jerk WarmUp Tabata: every movement will be done 8 times with 20sec ON and 10 sec OFF max. plank hold max. butterfly sit up max. plank hold max. tuck up max. plank hold WOD: 4 rounds for time: 30 KB...
Read moreWarm up: Alles 3-2-1min row, Ski, bike Strength Deadlift Reset After each Rep 5@40% 3@ 50% 1@ 60% 3×5@70-75% Go all out in the last set WOD For Time 3 runden 20 cal Row 10 Box Step overs 2 x Dumbell Rest 3min For Time 60 cal Row 30 Box Step...
Read moreWarmup Strength – Find 8 RM in Benchpress With 4s negativ Then -10% 2×8 at same negativ Time – 4 supersets Max Dumbell strict press with 3s Hold @ top of each Rep Max underhand Bend over row With 4s eccentric * das Gewicht sollte...
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