WarmUp: 20-20-20-20 10min Animals Walks and Stretch Strenght: Pistols 4 Sets with 5 reps each leg Beginner: Progression with elastic band or on box or bench or rings Hand Stand Hold Shoulder Taps 4x 30sec AMRAP Beginner: Plank Position...
Read moreWarmUp: 20-20-20-20 10min Burgener WarmUp Round 1 with PVC Rest of time with empty barbell https://www.youtube.com/watch?v=mWffzvDGeg4 Strenght: Snatch Complex 10min built to heavy max Power Snatch + Snatch Balance + Hang Squat Snatch...
Read moreWarmUp: 20-20-20-20 4 rounds of 10x Banded Good mornings 10x Glute Ham Bridge 20 DU / SU Strenght: Romanian Deficit Deadlift (stiff-legged deadlift) 5x 10 reps Use weights plates to create deficit Try to increase weight for every...
Read moreWarm up: Shoulder stretch 8min Amrap 4 turkish get up 8 each arm Kb hang snatches 12 oh lunges 6/6 Strength: Every 90s x 6 build up 1 Power Snatch 1 hang Squat Snatch 1 OHS WOD: 12 RFT 1 snatch of max Complex with 3s pause 6 Toes To Bar 10/ 8 Cal...
Read moreWarmUp: 20-20-20-20 2 rounds of 200m Run Monkey Bar 5 Burpees Strenght: Front Squat 5 – 5 – 5 – 5 – 5 (=5 sets with 5 reps each) Increase weight for every set Ring Dip Top Hold 5x 30sec hold Rest one minute between sets...
Read moreWarmUp: 20-20-20-20 10min Coaches Choice Warm Up Routine Strenght: Bear Complex 1 rep = Power Clean+FrontSquat+PushPress+BackSquat+PushPress All movements without dropping the bar in-between Full hip and knee extension Work...
Read moreWarmUp: 20-20-20-20 10min Practice Single Unders BACKWARDS Strenght: Squat Hold against the wall 5rounds with 30sec hold Take weight plate and hold it in front of you Try to increase weight for every round 10min Shoulder...
Read moreWarm up: Every 2:30 for 12:30Min 20m lunges 10 Ring rows 10 Medball cleans Skill/Strength: Goodmornings 3×10 Backsquats 3×3 @85% 1×1 @90% 2×8 @70% WOD 1 40sec on / 60s offx 4 Dumbell Box step overs rest 2min 40sec on/ 60s...
Read moreWarmUp: 20-20-20-20 400m easy Row or Ski 8 Turkish Get Ups Strenght: 10min Kipping Technique Advanced: Do Bar Muscle Ups with focus on quality and technique Beginner: Kipping Pull Ups (Banded) Core Strength 4 rounds of, 5...
Read moreWarmUp: 20-20-20-20 10min Running Clock Glutes and Hams WarmUp 20m Banded side walks 10 Glute Bridge 10 One-legged Glute Bridge (5per leg) 10 Donkey Kickbacks (5per leg) 10 Good mornings Start again until 10min are over Strenght...
Read moreWarmUp: 20-20-20-20 5min Jump Rope Work 5min Stretch and Mobilization Strenght: Dumbbell Bench Press 5 Sets with 5-7 reps per arm Increase weight for every set Weighted Ring Dips Strict Choose a weight and don´t go below it...
Read moreWarmUp: 20-20-20-20 10min Mobility & Stretch Warm Up by Coaches Choice Strenght: Dumbbell Bent-Over Row 5 Sets with 6-8 reps per arm Increase weight for every set Double Kettle Bell Suitcase Deadlift WarmUp: Take two...
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