Training Fr. 12.04.2019
T N T For time: 30 Power Snatches 30 Power Clean & Jerks 30 Thrusters Barbell: 43kg / 30kg
Read moreTraining Do. 11.04.2019
C H R I S T I N E 3 Rounds for time of: 500 Meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (20´) Scale as needed
Read moreTraining Di. 09.04.2019
BAD BLOOD 5 rounds: 1 Minute Wallballs (9kg/6kg) 1 Minute Push Presses (43kg/30kg) 1 Minute Calorie Bike 1 Minute REST *Score is total reps across the five rounds *Stagger by 2 minutes if short on bikes
Read moreMontag 08.04.2019
POWER CLEAN Build to Heavy Set of 3 WOD: „BLACK AND BLUE“ 5 rounds of: 10 Power Cleans (61kg / 43kg) 10 Burpees
Read moreTraining Fr. 05.04.2019
Warm-up: 20-20-20-20 Warm-Up: 10min of warm up games Strenght: Front Squat 5 Sets with 5 reps each Go as heavy as possible Skill: Hand Stand Hold against the wall 5 sets with max. hold Advanced: Go free standing (Walk, Push Ups, Stand) WOD: B A C K B R A K
Read moreTraining Do. 04.04.2019
Warm-up: 20-20-20-20 Warm-Up: Coaches Choice Strength: CFSR Complex 12min time Build up to 1RM heavy complex of Clean – Jerk – Overhead Squat Skill: Time to get outside again 10min time to practice rope climbs WOD: In teams of 2: AMRAP in 18min CAL Assault Bike, while partner is hanging
Read moreTraining Di. 02.04.2019
Warm-up: 20-20-20-20 Warm-Up: 4 rounds of 30 sec double kettle bell overhead walk 10 banded good mornings 5 diamond push ups 10 jumping jacks Strength: Norwegian Curls 5 sets with 8-10 reps each Strenght2: Dumbbell Bench Press 5 sets with 5 reps each Increase weight after every set and go as heavy
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