Warm-up: 20-20-20-20 Warm-Up: 500m Row Then Barbell Warm Up for Bear Complex Skill/Strength: Bear Complex 10min time to find or increase your 1RM Load bar and only do 1 rep for every weight 1 rep = 1 power clean + front squat + push press + back squat + push press Increase weight
Read moreWarm-up: 20-20-20-20 Warm-Up: 10min Warm Up Games / Coaches Choice Skill: Bar Gymnastics With a 10min running clock depending on your skill level work on Kipping Pull Ups (elastic band allowed for beginner but also try without) Butterfly Pull Ups Bar Muscle Ups Strength: Front Squat 10min time to find or
Read moreWarm-up: 20-20-20-20 Warm-Up: 4 rounds of 15 Kipping on bar 10 Lat Pull Ups 20m Walking Lunges 3 strict Toe2Bar / Knee2Elbow Strenght: Weighted Side Plank 5 Sets and go as heavy as possible 1 set is 25sec left plank – 10sec time to change side – 25sec right plank Grab a KB
Read moreWarm-up: 20-20-20-20 Warm-Up: 4 rounds of 8 light KB Swings 30 sec light double KB Overhead Walk 5 Burpees over KB 20sec plank hold Strenght: Weighted Dips (NO RINGS) Dips will be done on either dip machine or on bar Try to increase weight for every set 5 – 5 – 5 –
Read moreWarm-up: 20-20-20-20 Warm-Up: Coaches Choice Skill: Hand-Stand-Walk Spend 12 min on Hand Stand Walk Practice Beginner: depending on level do 5 Walk Walks every 2mins Or Hand-Stand-Hold against wall and try to push your feet of the wall as often as possible without falling off but back against the wall again Elite/Advanced: try
Read moreWarm-up: 20-20-20-20 Warm-Up: 4 rounds of 12 Mountain Climber 5 Diamond Push Ups 10 Lunges 5 Lat Pull Ups with 3sec hold in active shoulder position Strenght1: Floor Press Warm-Up with empty barbell 10 reps 5 – 5 – 5 – 5 – 5 Add weight for every set Between reps weight plates do
Read moreWarm-up: 20-20-20-20 Warm-Up: “Flight Simulator” With an 8-minute running clock try to finish 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps of Double-Unders Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set. Single-under allowed for beginner Skill: Bulgarian Split Squat
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