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
Read moreWarm 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
Read moreWarm-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
Read moreWarm-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
Read moreStrength: 30squatsnatches for time @70% Strength 2: 5rounds 3 DUmbell pushpress 2 Pushjerk 1 Splitjerk Add 2sec Pause in the top WOD 3x 12-9-6 Powersnatch @ 35/25 kg Toes to bar/ knees to chest Rest 90sec
Read moreWarm 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:
Read moreWarmup: 3 runden -Monsterwalks mit Band 10rechts/10links -30sec wallsit -Ausfallschritt mit arm nach oben strecken immer abwechselnd ca. 4 Stücke pro Seite Strength: 3 rounds -60sec wallsit with a Wallball in the Frontrack Position or 2x light kettlebells -30sec Squats with 2x kettlebell max 24/16kg -45 sec wallsit without Ball – 10 Double kettlebell Squats
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