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 burpees   Strenght2: Bar Dips 5 rounds with 10reps each Beginner: go

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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 with 30sec hold each (beginner: go as long as possible) Keep elbows close

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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: Hand-Stand-Walk / Hold-against-the-wall Beginner: 10min time to accumulate as many seconds as

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Training Montag 11.03.2019

Strength: Snatch 60s AMRAP @ 60% Rest 2 minutes 60s AMRAP @ 65% Rest 2 minutes 60s AMRAP @ 72% 2 mins rest 60s AMRAP @ 77% 2 mins rest 60s AMRAP @ 85% – For every lift that you miss – 10 burpee penalty in your rest period WOD 2x Amrap 4min 12 Shoulder

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