Training Mo 04.02.19

Strength: A:Emom 10 Min 1: 8 Goodmornings easy weight approx. 40/25kg 2: 5 High Box jumps with step down B: Snatchgrip pushpress establish a 3 RM with a 5 s hold in the Top Skill/Ring Dip/Handstandpushup WOD EMOM20min 1:20sec Handstandpushups 2:40sec Dumbellstepovers 3:20sec Ringdip 4:40sec Frontracklunges with Dumbell

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Training Freitag 1.02.19

A)For time: Start @ 60% increase weight by 5kg Scaled 2,5kg 10 Snatch 8 Snatch +5kg 6 Snatch +5kg 4 Snatch +5kg 2 Snatch +5kg b) Deadlifts. 4 x 12 TnG Deadlifts @ 65% Rest 90s between WOD TC 20min Open WOD 16.5 21-18-15-12-9-6-3 Thrusters 42,5kg Barfacing Burpees

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Training Donnerstag 31.01.19

Warm up: Wrist warm up Shoulder warm up 5Min work on Double unders Skill: 5x 20s on/ 60s off Scaled Handstand on the wall (versuche immer eine gewisse zeit pro Minute den Handstand an der wand zu halten) Intermediate Versuche den Handstand an der Wand zu halten aber drücke Dich weg von der um solange

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Training Di. 29.01.19

warm up: 3 sets 10 PVC pipe head through 15 Kettlebellswing 20 hollow rocks 30 sec bar hang (schulter abwechselnd anspannen und locker lassen) Strength/Skill: Pullups/ C2B Pullups verbringt ca 10 min mit üben von kipping pullups bitte keine Bänder verwenden!!! 3 sets 10-20 sec chinup hold top position max strict pullups or ringrows 3min

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Training Mo 28.01.19

Strength: A: Every 90sec x 10 @ 70% 2 Clean + 2 Jerks B: 2 Reps as high as possible clean pulls with 5 sec excentric (Achte auf einen sauberen Zug von unten Und achte das dein Hintern sich nicht zu erst streckt) WOD: a) In 60s: 6 DB Squats 2 x 22.5/15kg 8 Toes

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Training Do. 24.01.2019

Warm-up:       20-20-20-20 Warm-Up: 20m each of Duck walk, Crouching Tiger, Crab Walk, Bear Crawl afterwards 20 light KB Sumo Deadlift High Pulls (for QUALITY) 1minute double weight plate squeeze (2x 5kg plate) Take two plates and squeeze them together with flat hands and extended arms (chest activation) Strength1: Bench-Press Cluster 5 Sets with 2

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Training Di. 22.01.2019

Warm-up:       20-20-20-20 Warm-Up: 4 rounds of 5 diamond push-ups (3sec DOWN, 1sec UP) 8 Jumping Lunges 10 Russian Twist (moderate weight) Strength1: Barbell-Bent-Over-Row 5 – 5 – 5 – 5 – 5 Increase weight for every set Strength2: Bar-behind-the-neck Lunges Start from rack position Load bar and do 10 lunges (5 per leg) Increase

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