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
Read moreWarm 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
Read moreWarmup 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
Read moreWarm 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
Read moreWarm 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)
Read moreWarm 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,
Read moreWarm Up: Tabata (30/10) x 6 KB overhead / HS-hold deadhang Strenght:S20 Technik 1 RM Strict Press + 1 RM Push Press + 1 RM Push Jerk EMOM10: 1 Strict Press + 2 Push Press + 2 Push Jerk WOD: In teams of 2: AMRAP20 BuyIn: 400m DB carry + 400m overhead carry / every
Read more
