Warm up: 3 Runden 30s Plankhold 30s kettlebellswing american easy weight 30s Air squats 30s rest Strength: Build to a heavy set of 5 weighted chinups then 4x unbroken chinups (bitte verwendet bänder so das ihr 8+ schafft) rest 90sec warm up for nancy 2 rounds 200m run 5 power snatch 10 overheadsquat mit leerer
Read moreWarm up Part1: 5min barbell Yoga 2sets of 5 Snatch Grip Deadlifts 5 Muscle Snatch 5 behind the neck Push press 5 Power Snatch 5 Overheadsquat 5 Squat Snatch 5 Snatch balance Complete 1 set Unbroken!! Strength/ Skill: Part1: 3x 1 Snatch every 15s x 5 @75% Rest 2min Increase weight for 2nd and 3rd
Read moreWarm-up: 20-20-20-20 10min warm up / 30sec work / 30sec off Farmers walk (2x KB moderate weight) Bear crawl Inchworms Duck walk Single Unders backwards Strength1: Clean & Push Jerk 10min time to establish 1 RM clean & push jerk (no split jerk) Strength2: Weighted Push Ups 5 – 5 – 5 –
Read moreWarm-up: 20-20-20-20 5 rounds of 5 Push Ups (3 sec down, 1 sec up) 10 Russian Twists 20 Flutterkicks Strength: Close Grip Bench Press 5 Sets with 5 reps each After warm-up use following weights per set 60 – 65 – 70 – 75 – 80 % of 1RM Skill: Pistols (10min work)
Read moreStrength Find a 2 RM In Backsquat Snatch Work to 1 Rm in Hang Snatch WOD for Quality 5-4-3-2-1 Hang Snatch @ 65% 25-20-15-10-5 jumping Lunges
Read moreWarmup: 2 runden 10 goblet Squats 5 Reps langsam/5 Reps mit Pause 14 Lunges alt. With kb 18 pushups Skill: Double Unders Kurzes andehnen der Waden Strength: Frontsquat Heavy as possible 3 Reps, First Rep Pause 5s in the bottom WOD for Time TC: 10min 300 Double Unders / 750 Single Unders EMOM 3 Frontsquats
Read moreWarm up: 3 easy rounds of 20 russian KB Swings 20 sec hollow hold 30 sec top plank hold Skill: Toes To Bar spend 10min A.Strength: Deadlift 8 reps as heavy as possible !!KEIN touch and go!!! Jeden Rep sauber und reset vom Boden!! B. Amrap 3Min x4 rest 3min 25/20cal Row 12 Toes to
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