WarmUp: 10min Work on DU technique Strength: 7 Giant Sets: 5 Close Grip Bench Press with 2s pause against chest (moderate weight) + 5 Strict Ring Dips + 10 Weighted Sit Ups (use a Dumbbell against chest) (moderate weight) *rest 10s between stations and 2min between sets WOD: „Take me to the games“ On min
Read moreA: Warmup 4min barbell yoga B: Skill: Snatch 1. Technik Snatch Balance 2. EMOM8 – 4 Snatch Balance 3. AMRAP5 – 1 Snatch + 1 Hang Snatch + 1 OHS (every drop 5 burpees over bar) C: WOD 3 rounds of 1min: max DB Thruster 1min: max DB Snatch 1min: DB Clean 1min: REST
Read moreStrength: Find a 3 RM Behind The neck SnatchGrip Pushpress WOD: TC:20MIN Benchmark WOD “ Nancy“ 5 Runden 400m Run 15 OHS 42,5kg/30kg Accessory: 4 Runden 20-30s Ring Support hold 15 Langsame Ring Rows (2sätze nach innen ziehen, 2 sätze nach aussen für die hintere Schulter) rest 90sec
Read moreWarm Up: 200m Run 10m Bearwalk Front 10m Bear walk Back 10m side bear walk left + right Double under work 5-6 min Strength: Find 2 RM in Strict Press Every 2 min for 10 min 2 @90% from 2 RM WOD: 4 Rounds for Time AS Fast As Possible 50/40 cal Bike oder 30/25
Read moreWarmup: 3 runden 300m Rudern 200m laufen 20/15/10 Medballcleans Scapular Warm up Strength 5RM in Strict Pullups In 8min Rest 2min Amrap 8min 3-6-9-12 usw. Unbroken Kipping oder Butterfly Pullups/ Scaled ringrows Rest if you need Wenn ein angefangener Satz unterbrochen z.B in der 12er runde unterbrochen wird. Fängt man wieder bei 12 an. WOD
Read moreWarm up: 3 Rounds 15 cal Row 20 Russian Twists 5 scapular Pullups Gymnastik Strength: 4 x 2-4 strict C2B Pullups 3-5 strict Pullups 5-7 Kipping Pullups Every set Unbroken ohne von der Stange zufallen Rest 1:30-2min Scaled 4x 4 negativ Pullups Hold 2sec oben 3sec Mitte / 2sec unten 6 Pullups w. Band oder
Read moreWarm up: Barbell Scapullar and latissimus activation WOD “ Benchmark WOD“ DT 5 Rounds for Time 12 Deadlift 9 Hangpower Clean 6 Shoulder To Overhead Accessory Strength Pause Frontsquats + Frontsquats 4x 1+ 2 @ 87%
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