Training Do. 07.03.2019

Warm-up:       20-20-20-20 Warm-Up: Coaches Choice   Skill:   Spend 10 minutes on ring gymnastics  Depending on your skill level practice ring kipping, ring kipping pull ups, ring toes-to-rings or ring muscle ups   Strength: Weighted Box Step ups Grab two kettle bell or dumbbell 5 sets a´ 10 step ups per set (5 per

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Training Di. 05.03.2019

Warm-up:       20-20-20-20 Warm-Up: rounds of 18 Mountain climbers (9 per leg) 10 PVC thruster 5 Push Ups @ 3sec down/1sec up 10 banded good mornings   Strength:   Strict Press (starting with bar from rack)   10min time to establish or better your 1RM Load up bar and do 1 rep After every successful

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Training Do. 28.02.2019

Warm-up:       20-20-20-20 Warm-Up: 3 rounds of 10 Russian Twists 5 diamond push ups 10 No Push Up Burpee over Wall ball (lateral) 5 lat pull ups   Skill/Strength: Strict Pull Ups 5 Sets with 5 reps each Increase difficulty/weight after every successful set   Strength:   Sumo Deadlift   Warm up with empty bar

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Training Di. 26.02.2019

Warm-up:       20-20-20-20 Warm-Up: 5min Jump Rope 5 dumbbell pass throughs per arm 5min SkiErg, Bike or Running   Skill/Strength: Pull Up Top Hold 5 Sets with 15 sec hold on top Elite: Go weighted   Strength:   Bench Press Cluster 5 Sets with 5 reps each Cluster: rep 1 – 10sec rest – rep

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Training Do. 21.02.2019

Warm-up:       20-20-20-20 Warm-Up: Coaches Choice   Skill/Strength: Shoulder Taps (while Hand-Stand-Hold against the wall) 5 rounds of 30 sec ON / 30 sec OFF As many reps as possible Elite/Advanced: try it while free standing hand stand   Strength:   Front Rack Lunges (Barbell from rack) 5 Sets with 10 reps (5 per leg)

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Gustav-Hertz-Str. 15, 94315 Straubing
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(09421) 9890750
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