Muscle Up Progression Warm-Up 2 rounds5 inch worms10 Plank KB Pull Through (16/12)15 KB Swings (16/12)10 scapular push ups5 scapular pull ups Mobilität ShoulderWrists Technik Muscle Up Progression1) Arch <-> Hollow; with feet on the ground/ Box2) Fortführung der 1) into Jump, sodass rig mindestens…
DB Floor Press & Pendlay Rows Warm-Up 2 rounds200 m run10 Push ups15 kb Swings (16/12)20 sit ups Mobilität ShoulderLower BackHips Kraft E2MOM121) 12-15 DB Floor Press with Hip Bridge2) 12-15 Pendlay Rows WOD 3 rounds1 min. Burpees1 min. alt. DB Snatches1 min. DU /…
Toes to Bar & Clean and Jerk Warm-Up 50 Double Unders/ 150 Single Unders40 Mountain Climber (two count)30 Lunges (15 each leg)20 Jumping Jacks10 Push Ups Mobilität Shoulder Lower Back Hips Technik / Kraft EMOM 10Odd: 10-12 Toes to Bar (12 Knee to elbow)Even: 5-7…
Schwitzen im Zirkel Warm-Up buy in: Runde um die Halle laufeninto:10 Good Mornings5 inch worms10 Hip Bridges5 Burpees Mobilität Shoulder Hips Wrist Technik Ski ErgRowAs BikeRunBurpeealternating DB Snatches WOD 4 rounds for time:buy in each round: 1x um die Halle laufeninto Zirkel EMOM575 sec each1.…
Alles rund um die KB Warm-Up 2 rounds 2 Turkish Get Ups (light)15 KB Swings10 Squats5 Push ups Mobilität ShoulderHipsWrist Technik / Kraft EMOM 12 odd) 30-45 sec. Plate Holdeven) 5 One arm KB OHS each side Zwischenübung 1 TabataSpiderman Plank Crunches WOD For Time…
Gemeinsam trainieren SCHWEIßt zusammen Warm-Up 2 rounds not for time10 lunges (total)5 push ups10 sit ups10 Squats5 inch worms Mobilität ShoulderWrist Kraft EMOM10 odd) 5-8 single arm bottom up KB press each sideeven) 10-20 alternating single leg jackknife (total) Zwischenübung 1 Tabata Lean backs WOD…
Snatch Warm-Up 50 jumping jacks40 lunges30 shoulder taps20 jumping squats10 burpees Mobilität Shoulder Hips Technik / Kraft EMOM 103 seated muscle snatch Zwischenübung 1 EMOM 101 power snatch Zwischenübung 2 Bring sally upOHS WOD AMRAP 108 toes to bar10 med ball thruster12 med ball walking…
Von allem ein Bisschen Warm-Up 3 rounds NfT: 20 alternating wallking lunges 10 Plate press 5 Jumping Squats 2 Pull Ups Mobilität Shoulder Back Hip Kraft EMOM 10: Odd: 8-10 alternating dumbbell push press (22,5/16)Even: 6 alternating dumbbell Burpee snatches (25/17,5) Zwischenübung 1 TabataOdd: KB…
EMOM Death by Warm-Up 2 rounds not for time2 yoga push ups4 squat to stand6 Hürden Sitz8 Book10 Bridges Mobilität wristshoulderhips WOD EMOM Death by TC 401: Air Squats 6/4 (+3 jede Runde)2: alt. Devils Press @15/10kg 3/2 (+2 jede Runde)3: Hollow Rocks 3/2 (+1…
Handstand Walk Warm-Up 2 rounds not for time5 inch worms10 scapula push ups10 sit ups10 shoulder taps5 scapula pull ups Mobilität Shoulder Technik / Kraft Handstand Walk Progression1) Box handstand walk im Kreis2) partial Wall walk3) complete Wall walk (nose to wall)4) complete wall walk…