WarmUp: 20-20-20-20 Within 10min complete 5 rounds of 30sec double KettleBell Front Rack Carry (moderate weight) 5 diamond push ups 5 scapular pull ups Strenght: Clean Complex 10min time to build to heavy: 1x Squat Clean + 2 Front...
Read moreWarmUp: 20-20-20-20 E90s x 6 10 Jumping Jacks 10 Russian Twists with MedBall JumpRope (time remaining of 90sec) (Single/Double/Triple Unders) Strenght: PushUps 5 sets 6 – 10 Deficit Tempo Push Ups 2sec down, 1s pause at bottom, 2sec...
Read moreWarmUp: 20-20-20-20 3 rounds of 250m Row 15 AirSquats Strenght: Shoulder Press WarmUp your wrists first 10min time to establish 1RM Dumbbell Snatch 5 sets with 6 reps per arm Increase weight for every set WOD...
Read moreWarm up: 3 Runden 30sec Deadhang stretch 30sec Top plank hold rest 1min 3 Runden: 20m Walking Lunges kb sit ups hip stretch Barbell warmup Strength/Skill: 1. E2MOM for 10 min Low hang power Snatch x3 2. 4 sets 3 low hang Snatchhighpull build to a...
Read moreWarmUp: 20-20-20-20 For 10min do animal walks, stretches and mobility work Strenght: Front Squat WarmUp: 15 reps with empty bar E90sec x 6 Build to a heavy single front squat with 32×1 tempo Strict PullUps EMOM6 do 5...
Read moreWarmUp: 20-20-20-20 10 Turkish Get Ups for quality (5reps per side) Strenght: Single Dumbbell Overhead Squats 5 Sets with 5 reps per arm Increase weight for every set Barbell Reverse Row (Standing) Start with empty bar to...
Read moreWarmUp: 20-20-20-20 3 rounds of 200m RUN 6 burpees to rack bar (touch rack bar) Strenght: Weighted Push-Ups 5 Sets with 5 reps each Increase weight for every set Core Strength (4 rounds 30sec ON / 30sec OFF) HollowRock Hold...
Read moreAfwamma: 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...
Read moreWarmUp: 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...
Read moreWarmUp: 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...
Read moreWarmUp: 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...
Read moreWarmUp: 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...
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