Training Do. 21.03.2019

Warm-up:       20-20-20-20 Warm-Up: Coaches Choice   Strength:   Thruster EMOM10 3 Thruster Warm Up with empty bar Choose a load to start and add some weight every round Bar starts on ground Failure to complete 3 reps with chosen weight = 5...

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Training Do. 14.03.2019

Warm-up:       20-20-20-20 Warm-Up: Coaches Choice   Strength:   Back Squat E2MOMx5 5 Back Squats Warm Up with moderate weight for 10-15 reps Choose a load and stick with it for all 5 rounds   Strenght2: Rings Support Top Hold 5 rounds...

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Training Di. 12.03.2019

Warm-up:       20-20-20-20 Warm-Up: 8min Tabata 25 sec ON / 35 sec OFF Jump rope Kettle Bell Figure 8´s No Push Up-Burpees Russian Twists   Strength/Skill:   5 rounds of 5 hollow rocks 5 V-Ups 5 Tuck-Ups 5 sec hollow hold   Skill...

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Training Do. 07.03.2019

Warm-up:       20-20-20-20 Warm-Up: Coaches Choice   Skill:   Spend 10 minutes on ring gymnastics  Depending on your skill level practice ring kipping, ring kipping pull ups, ring toes-to-rings or ring muscle ups   Strength: Weighted...

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Training Di. 05.03.2019

Warm-up:       20-20-20-20 Warm-Up: rounds of 18 Mountain climbers (9 per leg) 10 PVC thruster 5 Push Ups @ 3sec down/1sec up 10 banded good mornings   Strength:   Strict Press (starting with bar from rack)   10min time to establish or...

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Training Do. 28.02.2019

Warm-up:       20-20-20-20 Warm-Up: 3 rounds of 10 Russian Twists 5 diamond push ups 10 No Push Up Burpee over Wall ball (lateral) 5 lat pull ups   Skill/Strength: Strict Pull Ups 5 Sets with 5 reps each Increase difficulty/weight after...

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Training Di. 26.02.2019

Warm-up:       20-20-20-20 Warm-Up: 5min Jump Rope 5 dumbbell pass throughs per arm 5min SkiErg, Bike or Running   Skill/Strength: Pull Up Top Hold 5 Sets with 15 sec hold on top Elite: Go weighted   Strength:   Bench Press Cluster 5...

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