Training Fr. 15.02.2019

Warm-up:       20-20-20-20

  • Warm-Up: 10min Warm Up Games / Coaches Choice



  • Bar Gymnastics
    • With a 10min running clock depending on your skill level work on
    • Kipping Pull Ups (elastic band allowed for beginner but also try without)
    • Butterfly Pull Ups
    • Bar Muscle Ups



  • Front Squat
    • 10min time to find or increase your 1RM
    • Warm Up with empty bar (10-15reps)
    • Afterwards load bar and only do 1 rep for every weight
    • Increase weight after every successful lift



Pre-Valentines WOD

 “Roses are red. Violets are blue. Grab a med ball and get going you two

  • In teams of 2:
  • A) For time:
    • 1000m Row (while partner jumps rope*)
    • *switch every 500m; For each jump rope break both partners rest for 15sec (mandatory)
  • B) Immediately afterwards complete:
    • 50 partner med ball Russian twists
    • 40 partner med ball sit ups
    • 30 Wall Balls (in total) over rack bar
    • 20 syncro KB swings


AFTER PARTY:            Stretch and toll

Gustav-Hertz-Str. 15, 94315 Straubing
Open hours