Long AMRAP Warm-Up Hammelburger Zoo2 rounds10m Duck Walk10m Bear Crawl li/re (5m/5m)10m der Tiger10m Gorilla Walk10m Frog Jumps10m die Krabbe Mobilität Shoulders, Hips WOD AMRAP3520m Plate OH Carry10 Single Arm KB Deadlift (5/5)5 Burpee on Wallball to Wall Ball40cal row/ski/ 30cal bike Cool Down Static…
KettleBell Warm-Up Pyramide: 8 Kb Swings,8 Burpees, 8 Lunges 7 KB Swings, 7 Burpees, 7 Lunges Usw. Bis die Pyramide zu Ende ist Mobilität Back Hips Kraft EMOM 12: 12 Double KB Deadlift 6 Double KB Push Press Zwischenübung 1 TABATA: 8 mal 30 sec…
Stability & Kraft Warm-Up Buy in:4min Cardio nach Wahl (laufen, row, As Bike, Ski)into 2 rounds10 Plank Shoulder Taps10 Scapular Push Ups10 Hip Bridges10m dual DB OH Carry5 Scapular Pullups Mobilität ShouldersWristsHips Kraft EMOM 121) 30-45 sec. Plate Hold Walk (wie farmers carry)2) 16 KB/Plate…
Was für die Arme tun Warm-Up 3 rounds 5 inch worms 10 KB Pull Through 15 lunges 10 sit ups 5 scapular pull ups Mobilität Shoulder Wrists Hip Technik / Kraft Stufenintervalle (Pyramide); Intervalldauer: 5,5 bis 7,5 min. 1) klassische Liegestütz 2) umgekehrtes Bankdrücken an…
Alles für die Pferdeschenkel Warm-Up 1 push up2 inch worms4 walking burpees8 squats16 sit ups32 lunges (total) Mobilität ShouldersHips Kraft EMOM12odd: 10 double KB/ DB presseseven: 10 ring rows or banded pull ups for quality Zwischenübung 1 Tabata1) Heel Taps2) bicycle crunches WOD For Time…
Clean Complex Warm-Up 30 cal Ski Erg/Row/ASBInto: 3 rounds8 Plate Ground to Overhead8 Burpee to Plate8 Plate strict press8 Plate Front Squats Mobilität ShouldersWristsHipsLegs Technik / Kraft Clean Complex:3 rounds4 Reps of Complex:- 1 Power Clean- 1 Hang Clean- 1 Front Squat- 1 Push Press1…
Zeit für Handstand & Muscle Ups Warm-Up 3 rounds 15 Hip Bridges 10 scapular Pushups 5 scapular Pullups 3 Inch Worms 15-20s Hollow Rocks Mobilität Shoulder! Hips Wrist Technik / Kraft Handstand EMOM12 1) 4-6 je Richtung: Box HS Side Walks (in Pike) 2) 14…
Double DB Day Warm-Up 2 rounds 200 m run 10 Squats 5 inchs worms 10 sit ups 10 Plank to Push ups position und back Mobilität Hips Shoulders Technik / Kraft EMOM12 odd) 12-16 Dead bugs mit Medball even) 8-10 double KB/DB romanian Deadlift WOD…
Spaß & Mathe Warm-Up 3 rounds 3 scapular Pull Ups 1 TGU links 4 Slide through Plank 1 TGU Rechts 5 Goblet Squats Mobilität Hips Back Shoulders Zwischenübung 1 Buddy Ball: 3 rounds á 2 min (change after 30 sec) Zwischenübung 2 Tabata Bicycle Crunches…
Dumbell Overheadsquat & Clean Warm-Up 5 min Cardio of own choiceInto3 rounds:8 American KB Swings8 One Arm alternating KB cleans (4 each site)8 KB Front Lunges (8 each site) Mobilität Shoulders Hips Back Technik / Kraft 2 min max wdh single arm DB overheadsquat -…