Warm up: By yourself 15min Strength/Skill: Handstandpushups strict 3-5 oder scaled: negativ 3s oben/3s runter Every 90sec x 6 keine Scalierung mit Abmat!!!! anschließend 4x 10-20 Shoulder Taps mit 1min Pause Workout 5x 3 Min Amrap 200m run 15...
Read more1. Every 90sec x8 1.1 Clean & Jerk @80-85% WOD for Time 5 Squat clean Thrusters@ 70% 10 Squat clean Thrusters (Clusters)@60% 20 Clusters @50% Bodybuilding Amrap 15min Dumbell Hammer Curls 10/10 Floor press Hold with windshildwipers 6/6...
Read moreWarmUp: 20-20-20-20 Coaches Choice Strength: Weighted Box Step Ups (2x KB or DB) 5 Sets with 10 reps (5per leg) Increase weight for every set Bar Dips 5 Sets with 10 reps each Beginner: Set up barbell in rack or dip machine Advanced: Bar...
Read moreWarmUp: 20-20-20-20 Garbage Ball Divide box in two equal halves with 60cm boxes and create two equal teams Every team has 10 wallballs in their half (same number of kilos) On count of 3-2-1 GO every team must try and get their “garbage”...
Read moreWarmUp: 20-20-20-20 Run 2 rounds 2x 10 Lat-Pull-Ups and 10 Diamond Push Ups Wrist Activation/Stretch Strength: Hand Stand Walk 12min time to practice Beginner: Hand Stand Walk Progression or Wall Walks or Hand Stand Hold Advanced: Built up...
Read moreWarm up: Overheadsquats an der Wand 4 Rounds 10 Overheadsquats one arm with KB or Dumbell 5 inchworms with pushup 20 Mountainclimbers Skill/Strength: 1. Go as high as possible in 5 Snatch Grip Push Press+3 OHS 2. Every 4 Min x4 6 Power Snatch w...
Read moreWarmUp: 20-20-20-20 Coaches Choice Strength: Weighted Ring Dips EMOM10 5 reps Beginner: Use elastic band for support Planks 4 rounds of 30sec ON / 30sec OFF Side Plank left / Plank / Side Plank right WOD: CHOKE SLAM For time 500m...
Read moreWarmUp: 20-20-20-20 3 rounds of 200m row / ski / bike 10 banded good mornings or with empty bar Afterwards stretch your wrists Strenght: Clean & Split Jerk 12min time to practice technique Advanced: Work up to 1RM 100 Butterfly...
Read moreWarm up: 3 Runden 16 KB Swings 20s Arch hold 10 V-ups Skill/Strength: 3x 30s max strict pullups weighted max5-10kg 10s rest 30s max strict pullups 10s rest 30s max ring rows 3 min rest WOD: TC:10 min increase weight every set 200m run 15...
Read moreWarmUp: 20-20-20-20 Coaches Choice WarmUp Strenght: Deadlift 5 Sets with 10 reps each (touch and go) Increase weight for every set Durante Core – 3 rounds of 5 – 10 unbroken reps of: Hollow Rock V-Up Tuck-Up Hollow Hold REST 90sec...
Read moreA: Warm Up ca. 3 min Row, AirBike or SkiErg ca. 10 min Mobility and Stretch B: Three sets of: – Russian Step-Ups x 10 reps each leg – Ring Rows x 10 reps – Push-Ups x 10 reps Rest ca. 90 sec between Sets C: Bulgarian Split Squat...
Read moreWarmUp: 20-20-20-20 Coaches Choice WarmUp Strenght: Dumbbell Overhead Walking Lunge 5 Sets: Distance from rack to rowers and back = 1 set Increase weight for every set Weighted Push Ups 4x 5reps Increase weight for every set but don’t...
Read more
