Technik Training 23.04.18

Warm up: Medball game Barbell Warmup Strength: Performance E2MOM 6 MIN from the ground 2 Snatchgrip Pushpress + 2 OHS @60% from max snatch E2MOM 4MIN from the ground 2 Snatch balance @75% Beginner Behind the neck Pushjerk + OHS 5reps WOD: Performance 8MIN TC 50 Burpees over bar dann sofort 1 RM in Snatch

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Training 19.4.18

Warm up ca 10min 2min bike 2min Ski erg * die anderen Leute währenddessen Rudern Latisimus rollout Skill: Pullup warm up + Technik Strength: Weighted Pullup/ scale w. Band 5-4-3-3-3-3 Increase every set if possible 2min Rest between sets WOD: Performance 10min Amrap 6 Pullups+ 3 C2B Pullups/ 20 Wallballs Beginner 10min Amrap 8 strict

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Training 17.04.18

Warm up: 2 Runden 500m rudern 10 Airsquats 15 Goodmornings Strength: Every 3min for 18min 1 Runde 5 reps @ 70% 2 Runde 5 reps @ 75% 3 Runde 3 reps @ 80% 4 Runde 2 reps @ 85 5 Runde 1 rep @ 90% 6 Runde 3-5 reps @ 85% WOD1: 4 Runden auf

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Training-Technik 16.04.18

Warm up: Brückenspringen + Schubkarenfahren Strength: Performance Clean + Pushjerk + Splitjerk Beginner clean + Pushjerk 5×5 Splitpress WOD: Performance Clusterladder start @60% from complex 10-8-6-4-2 For Time increase Weight Beginner Buyin 100 Single unders 3 Runden 5 Jumping Air Squats 10 Thruster 15 Sumo Deadlift Highpull Buyout 500 m Rudern

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Warm up: -In 2 er Teams 100 cal/ 80cal  Row 1 Partner Plank hold *Splitet wie ihr wollt – Hip Mobility Warm up for Clean Complex Strength: Performance/Beginner Every 3Min in 5 sets build to a heavy complex -Hangclean + 2 Frontsquat WOD: Performance TC:15MIN 8 Runden auf Zeit 100 m Sprint 5 Power Clean

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Training 10.04.18

Warm Up: 20-15-10 Burpees Situps 50 Jumping Jacks nach jeder Runde Strength: Gruppe1 Finde in max 2-3 Versuchen eine Maximale Anzahl (Unbroken) an strict Handstandpushups dann 2 Sätze 75%-80% z.B. schaff ich 10 = 7-8 reps Scalierung: kipping HSPU, strict HSPU mit einer Matte, Pike Pushups Gruppe2 Das selbe nur in strict pullups Scalierung: mit

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Training 05.04.18

Warm up: 3 Runden 10cal row 10 jumping squats 2 Runden 20 kettlebellwings 20 hollow Rocks Strength: 1000 m row For Time Warm up 500m Skill: -rope climb -Toes to bar WOD A: Performance Every 90sec x 10 1 ropeclimb + 20Double unders Beginner Every 2 min x 7 20sec ropeclimb Hold + 60 Single

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Address
Gustav-Hertz-Str. 15, 94315 Straubing
Phone
(09421) 9890750
Open hours
s.Trainingszeiten