Training Di. 17.07.2018

Warm Up: 20-20-20-20 2 rounds of 200m Run Monkey Bar 10 AirSquats   Strength: 10 – 12 min skill work on PISTOLS (Single-Leg Squat) Use rings, elastic band or box/bench for support depending on your level   WOD: „The Heart Break Kid“    21 – 15 – 9 Cal Row / SkiErg OverHeadSquat        (52kg/40kg/20kg) Burpees

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Training Mo. 16.07.2018

Warm Up: 20-20-20-20 Clean & Jerk WarmUp   Tabata: every movement will be done 8 times with 20sec ON and 10 sec OFF max. plank hold max. butterfly sit up max. plank hold max. tuck up max. plank hold   WOD: 4 rounds for time: 30 KB Swing Russian Style (28/24/16/12kg) 12 Butterfly Pull Ups

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Training Fr. 13.7.18

Warm up: Alles 3-2-1min row, Ski, bike Strength Deadlift Reset After each Rep 5@40% 3@ 50% 1@ 60% 3×5@70-75% Go all out in the last set WOD For Time 3 runden 20 cal Row 10 Box Step overs 2 x Dumbell Rest 3min For Time 60 cal Row 30 Box Step overs

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Training Do. 12.7.18

Warmup Strength – Find 8 RM in Benchpress With 4s negativ Then -10% 2×8 at same negativ Time – 4 supersets Max Dumbell strict press with 3s Hold @ top of each Rep Max underhand Bend over row With 4s eccentric * das Gewicht sollte so gewählt werden das mindestes 8 Wiederholungen gehen WOD 4min

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Training Fr. 06.07.2018

Warm Up: 20-20-20-20 500m row 6 Turkish Get Ups (3x per arm) Strength: 10 – 12 min skill work on „Coaches Choice“ movement WOD: „Three little pigs“    AMRAP15 10 Cal AirBike/SkiErg/Row 10 Wallballs 10 Burpees over Wallball (step over allowed)   AFTER PARTY: Nose and Toes to Wall Hand Stand Hold 3x Max Nose

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Training Do. 05.07.2018

Warm Up: 20-20-20-20 Fun Warm Up Games: Pizza Game 3x 45sec (take a abmat and hold it as a pizza and try to hit others pizzas off) If your pizza falls off your hand perform 3 burpees Build a bridge (take three weight plates and walk only on plates from rack to rowers and back)

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Training Di. 03.07.2018

Warm Up: 20-20-20-20 10 min Work on DoubleUnders technique Immediately after do 5 Rope Climbs (focus on technique) Strenght: EMOM10 perform: beginner use an elastic band 3 Ring Dips (Bar Dips) strict 3 Pull Ups strict WOD: „The Presidents 36th anniversary quadrathlon“    In teams of 2: 100 Cal Row/Ski erg while partner holds deadlift,

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