Warm up: Every 2:30 for 12:30Min 20m lunges 10 Ring rows 10 Medball cleans Skill/Strength: Goodmornings 3×10 Backsquats 3×3 @85% 1×1 @90% 2×8 @70% WOD 1 40sec on / 60s offx 4 Dumbell Box step overs rest 2min 40sec on/ 60s offx4 Frontracklunges
Read moreWarmUp: 20-20-20-20 400m easy Row or Ski 8 Turkish Get Ups Strenght: 10min Kipping Technique Advanced: Do Bar Muscle Ups with focus on quality and technique Beginner: Kipping Pull Ups (Banded) Core Strength 4 rounds of, 5 reps unbroken for each movement Hollow rock V-Up Tuck Up 10s Hollow Hold WOD:
Read moreWarmUp: 20-20-20-20 10min Running Clock Glutes and Hams WarmUp 20m Banded side walks 10 Glute Bridge 10 One-legged Glute Bridge (5per leg) 10 Donkey Kickbacks (5per leg) 10 Good mornings Start again until 10min are over Strenght: Glute Ham Raises 5 Sets with 10 reps Either grab a partner who holds down your
Read moreWarmUp: 20-20-20-20 5min Jump Rope Work 5min Stretch and Mobilization Strenght: Dumbbell Bench Press 5 Sets with 5-7 reps per arm Increase weight for every set Weighted Ring Dips Strict Choose a weight and don´t go below it EMOM10 – 5 reps WOD: „Street Fight” For time: 10 Burpees over Wall
Read moreWarmUp: 20-20-20-20 10min Mobility & Stretch Warm Up by Coaches Choice Strenght: Dumbbell Bent-Over Row 5 Sets with 6-8 reps per arm Increase weight for every set Double Kettle Bell Suitcase Deadlift WarmUp: Take two light KB and perform 15 reps for quality movement 5 Sets with 5 reps Increase weight for
Read moreWarmUp: 20-20-20-20 10min Warm Up / 2 rounds of 30sec ON / 30sec OFF KettleBell Figure 8´s DoubleUnder / SingleUnder / TripleUnder Flutter Kicks PushUps AirSquats Strenght: Double Dumbbell Elevator Squats 5 Sets with 4 reps each Both dumbbells can rest on shoulders while squatting Increase weight for every set Weighted Pull
Read moreWarmUp: 20-20-20-20 Tabata 5 rounds 30sec ON / 15sec OFF Banded good mornings Mountain Climbers Strenght: Back Squat Cluster 12min time: 5 Sets with 4 reps each Between every rep re-rack bar and rest for 10sec Rest 1min between sets “Rock around the clock” 4 rounds of 30sec Hollow Rock 30sec
Read more
