Training Dienstag am 15.01.19

Warm up: 10-8-6–4-2 cal Bike Pushups Ski Situps ROW Strength: 4 Runden 12-15 Strict Press 2x Dumbell Verwende ein Gewicht wo du 4 runden gut durchziehen kannst 12-15 Ring Rows (scalier die Schwierigkeit Anhand der Fussstellung) Rest 90sec WOD TC30Min 5x 30 Box Jumps 30 Cal ROW 30 Wallballs Accessorie 4x 10x10m Shuttle Sprints 15-25

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Training Montag den 14.01.19

Warm up: Barbell yoga 2 runden 5/5 kossak Squats 5/5 Frontrack opener 5/5 béhind the kneck opener Clean warm up 2sets 5 Hang Muscle Cleans 5 Muscle Cleans 5 power Cleans in to Frontsquat 5 Squat Cleans Part 1 Squat Clean conditioning: 60sec Squat Cleans @ 50% Rest 1min Every 10sec x 6 Squat Cleans

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Training Fr. den 11.01.19

Warm up: Shoulder Warmup Mobility Skill/Strength: Backsquats 5@60% 3@ 70% 3@ 75% 2@ 80% 1x AMAP @85% Skill: pullups WOD: 0:00 — 4:00 2 Runden 2 Overheadsquats 2 Chesttobar Pullups 4:00 – 8:00 2 runden 3 OHS 3 C2B Pullups 8:00 – 12:00 2 Runden 4 OHS 4 C2B Pullups As long you cannot finish

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Training Do. 10.01.2019

Warm-up:       20-20-20-20 Warm-Up: Coaches Choice Skill: Hand Stand Hold against wall  Beginner: Accumulate as many minutes as possible within 10min Advanced: Press to handstand progression https://www.youtube.com/watch?v=bwvfCR27czo Elite: Same as beginner but free standing hand stand   Strength: Dumbbell Snatch Complex (10min time) 1 rep = 1 DB Snatch plus 2 DB Overhead Squats per

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Training Di. 08.01.2019

Warm-up:       20-20-20-20 Warm-Up Tabata: 5 rounds of 30sec ON / 15sec OFF Jump Rope Diamond Push Ups Light Wall Balls (max. 6kg)   Strength1: Ring Dips 5 – 5 – 5 – 5 – 5 3sec down with kipping allowed to get up again Beginner: Ring Dip Negatives   Strength2: Deadlift – find your

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Training am 4.01.19

Warm up: 3x 30sec Bar Hang 2 sec aktive Schulter/ 2sec ablassen immmer abwechselnd 20 Situps 10 Hollow Rocks 5 Hindu pushups Strength/Skill: Work on your Kipping Chest to Bar Pullups Then Establish 5 RM in Deficit Handstandpushups in Max 5 sets Scaled: 5 Boxpushups (Füße erhöht auf eine Box, Rücken gerade Kopf gerade) WOD:

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(09421) 9890750
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