Front Rack Lunge Warm-Up AMRAP 84/4 Worlds Greatest Stretch8 Scapular Pushups8 Shoulder Taps8 Lunges4/4 Cossack Squats Mobilität ShouldersHips Kraft E2MOM12Heavy Fron Rack Lunges WOD For Time (TC 25)50 Air Squats40 KB Swings30 Wallballs20 DB Push Press10 Burpees2ß DB Push Press30 Alternating Lunges40 KB Swings50 Pushups…
Muscle Up Technik Warm-Up 3 rounds5 inch worms10 Burpees15 Situps10 Squats5 Scapula Pull Ups Mobilität ShouldersWrists Kraft BMU ProgressionArch/HollowLat Fly (seated/jumping/banded)TransitionBMU (jumping/banded) Zwischenübung 1 TabataArch HoldHollow Hold WOD Death by Wallballs (6kg)start with 10+1 each minute Cool Down Static Stretch Navigation Home kurse MedXFit Kontakt…
Squat It Warm-Up 5 Rounds- 1 Minute Cardio (Free of choice)- 10 Wall Facing Squats Mobilität Shoulders Kraft 5 x Slow Front Squats with3-3-3-0 (down-hold-up-wait)5-5-5-07-7-7-0 Zwischenübung 1 E2MOM 12 (increase weight and do both)- 10 Front Squats (hold 3 seconds) followed by 3 Push Press…
Beine bis ich weine Warm-Up 3 rounds10 alternierende Lunges10 Crosssack Squats10 Hip Bridges10 Shoulder Touches in Planc10 Pass throughs Mobilität ShouldersWristsHips Kraft E3MOM 155 Frontsquats Zwischenübung 1 TabataHollow RocksArch Rokcs WOD 21-15-9-15-21Pull upsDB ThrusterTC: 15min Cool Down Static Stretch Navigation Home kurse MedXFit Kontakt Über…
Long WOD Warm-Up Mit den Übungen und Gewichten vertraut machen Mobilität ShouldersHipsSquat WOD For Time (TC 50)IGYG300 Air Squats300 DU / 900 SU150 cal row150 Slamball over Box100 Double DB/KB Clean and Jerk100 Ab Mat Situps with Medball80 American KB Swings80 Box Jump Over Cool…
Header Warm-Up 2 rounds:5 Push Ups10 Lunges15 Situps20 Squats Mobilität Deep SquatHips Technik / Kraft EMOM 12 (45 sec on / 15 sec off)WindmillSingle Leg Romanian DeadliftCossack Squats Zwischenübung 1 TabataLaying leg lift (left)Side Plank Leg lift (left) Zwischenübung 2 TabataLaying leg lift (right)Side Plank…
DB Snatch Warm-Up AMRAP 720 DU/40 SU15 Air Squat10 Shouldertap5 Shuttle Run (7m) Mobilität ShouldersWristsHips Kraft EMOM 213-5 Strict Pullups8 alt. DB Snatches (22,5kg/15kg)8 DB Thruster (4 each side) WOD AMRAP 12220 m Run20 DB Snatches20 Weighted Box Step Over Cool Down Static Stretch Navigation…
Header Warm-Up 3 rounds30 Air Squats30 Sit Ups10 Push Ups5 Scapula Pull Ups Mobilität HipsShouldersWrists Kraft EMOM 183 Wall Walks12 Ring Rows4-6 Pull Ups30 Lunges2 x 6 Seated DB Press30 Russian Twists Zwischenübung 1 TabataHollow HoldSuperman Hold WOD 21-15-9Wall BallsDiamond Push Ups on Wall Ball…
Burpees into weekend Warm-Up Roxanne Mobilität HipsShouldersWrists Kraft EMOM 10 (40 s on, 20 s off)Odd: Goblet Squats (20 kg / 16 kg)Even: Push Ups Zwischenübung 1 TabataHollow HoldArch Hold WOD For Time (TC 20)10 DB snatches15 Burpees20 DB snatches15 Burpees30 DB snatches15 Burpees40 DB…
Handstand Walk Warm-Up 2 rds not for time5 inch worms10 scapula push ups10 sit ups10 shoulder taps into 10 KB pull through5 scapula pull ups Mobilität Shoulders Technik Handstand Walk Progression1) Box handstand walk im Kreis2) partial Wall walk3) complete Wall walk (nose to wall)4)…