Training Fr. 28.09.2018

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...

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Training Do. 27.09.2018

WarmUp:        20-20-20-20 10min Burgener WarmUp Round 1 with PVC Rest of time with empty barbell Strenght: Snatch Complex 10min built to heavy max Power Snatch + Snatch Balance + Hang Squat Snatch...

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Training Di. 25.09.2018

WarmUp:        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...

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Training Mo 24.09.2018

Warm 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...

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Training Fr. 21.09.2018

WarmUp:        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...

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Training Do. 13.09.2018

WarmUp:        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...

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Gustav-Hertz-Str. 15, 94315 Straubing
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