1. Every 90sec x8 1.1 Clean & Jerk @80-85% WOD for Time 5 Squat clean Thrusters@ 70% 10 Squat clean Thrusters (Clusters)@60% 20 Clusters @50% Bodybuilding Amrap 15min Dumbell Hammer Curls 10/10 Floor press Hold with windshildwipers 6/6 Trizepz Extensions 10
Read moreWarmUp: 20-20-20-20 Coaches Choice Strength: Weighted Box Step Ups (2x KB or DB) 5 Sets with 10 reps (5per leg) Increase weight for every set Bar Dips 5 Sets with 10 reps each Beginner: Set up barbell in rack or dip machine Advanced: Bar dips via Felgaufschwung Elite: Bar dips via Felgaufschwung +
Read moreWarmUp: 20-20-20-20 Garbage Ball Divide box in two equal halves with 60cm boxes and create two equal teams Every team has 10 wallballs in their half (same number of kilos) On count of 3-2-1 GO every team must try and get their “garbage” into the other team’s half 6 Sets 1 minute After every
Read moreWarmUp: 20-20-20-20 Run 2 rounds 2x 10 Lat-Pull-Ups and 10 Diamond Push Ups Wrist Activation/Stretch Strength: Hand Stand Walk 12min time to practice Beginner: Hand Stand Walk Progression or Wall Walks or Hand Stand Hold Advanced: Built up some obstacles and walk over them Nordic Glute Ham Raise (on floor) Partner will hold
Read moreWarm up: Overheadsquats an der Wand 4 Rounds 10 Overheadsquats one arm with KB or Dumbell 5 inchworms with pushup 20 Mountainclimbers Skill/Strength: 1. Go as high as possible in 5 Snatch Grip Push Press+3 OHS 2. Every 4 Min x4 6 Power Snatch w. 1s Pause im Catch @ 78-80% of Max Power Snatch
Read moreWarmUp: 20-20-20-20 Coaches Choice Strength: Weighted Ring Dips EMOM10 5 reps Beginner: Use elastic band for support Planks 4 rounds of 30sec ON / 30sec OFF Side Plank left / Plank / Side Plank right WOD: CHOKE SLAM For time 500m Row or Ski / Bike 0.7miles 30 Double Dumbbell Deadlifts 20
Read moreWarmUp: 20-20-20-20 3 rounds of 200m row / ski / bike 10 banded good mornings or with empty bar Afterwards stretch your wrists Strenght: Clean & Split Jerk 12min time to practice technique Advanced: Work up to 1RM 100 Butterfly Sit-Ups for time Both hands touch floor behind your head and in front
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