Run and get Fran Warm-Up 5min row or AB Mobilität shoulders hips Kraft EMOM10 odd: 40 sec. Dead Bug with Medball even: 6-8 seated KB Press each side Zwischenübung 1 Tabata Single Leg hip Bridge WOD Run and get Fran For Time (TC20) 400m Run…
"Good Friday Battle" Warm-Up Roxanne Mobilität HipShoulder Technik Pistol ProgressionRope Climbs WOD AMRAP 20 2 Burpees (+1 each round)4 Hand release Push ups10 lungesalternativ:AMRAP 202 Rope climbs4 Strict deficit Handstand push ups10 pistol Cool Down Static Stretch Navigation Home kurse MedXFit Kontakt Über Uns Partner…
Conditioning Warm-Up 3 rounds a 8repsSlamball PushupsSlamball SquatsSlamball over shoulderSlamball Standups Mobilität Shoulder Hip Wrist WOD EMOM401: 10 Russian KB Swings + 5 Goblet Squats2: 12 Slamball over shoulder3: 10 Bear crawls (vor & zurück = 14: 50s max cal row/ski/Bike5: 20 Mountain Climbers Cool…
Balance and Shoulder Warm-Up 5 min. row/ AB Mobilität ShoulderHip Technik EMOM10odd) alternating single leg romanian DLeven) 30 sec. Schwimmer Zwischenübung 1 6 rounds 20 sec. hanging high knees20 sec. rest WOD AMRAP 20200 m run21 KB Swings15 Goblet Squats9 Push Ups Cool Down Static…
Double Unders Warm-Up 3 rounds10 jumping lunges10 push up10 Medball Squat10 Medball Press Mobilität wade Technik E2MOM 161) DU attempt2) 4-8 Pull ups Zwischenübung 1 TabataDead Bug WOD For Time TC12100 DU40 WB75 DU30 WB50 DU20 WB25 DU10 WB Cool Down Static Stretch Navigation Home…
Overhead Squat Warm-Up 5 rounds15 squats10 lunges10 sit ups15 Burpees Mobilität ShoulderHipWrist Technik / Kraft E2MOM 103 Overhead Squat(increase wait to 3 RM) Zwischenübung 1 Tabatacrunch hold/ hollow hold WOD AMRAP 151 Wall walk10 single DB Goblet squats15 single DB push press Cool Down Static…
Compley & Deadlift Warm-Up 3 Rounds: 16 walking lunges (total)8 Burpee to target4 Scapular Pull ups2 Turkish get ups (total) Mobilität BackShoulderLegs Kraft EMOM 12:Odd: 5 Deadlift (75-80% from 1 rep Max)Even: 20 Meter KB Walk overhead (change arm after 10 m) (20/12KG) WOD AMRAP…
Squatclean & Beine ballern Warm-Up 3 rounds:10 Glute Bridge Walk outs10 Good Mornings10 Explosive Squats (3s konzentrisch/explosiv exzentrisch) Mobilität ShoulderHip (Pigeon Pose)Table Top StretchEllbow Rotations with Barbel Technik Squat Clean:1. Clean2. Frontkniebeuge3. Clean & danach eine Frontkniebeuge4. Squatclean Zwischenübung 1 EMOM10Jede Minute 1 Complex (increase…
Handstand Push Ups Warm-Up 3 rounds- 5 inch worms-10 push ups-10 walking burpees-10 squats-10 plank shoulder taps Mobilität HipShoulderWrist Technik / Kraft 5 Stationen, TN aufteilenE5MOM 25'3 x 5 Box handstand push ups3 x 10 seated DB press3 x 25sec handstand hold an der wand3…
Ohne Kraft kein Saft Warm-Up 2 rounds- 10 Squats- 10 lunges (total)- 10 sit Ups- 10 banded good mornings- 5 inch worms Mobilität HipShoulderWrists Technik / Kraft Slow Front Squats 5 sec. descend5 sec. hold at bottom position5 sec. ascend- 3 bis 5 reps, ca.…