Onlinetraining Warm-Up 3 Rounds: - 10 Squats into Knee Hug - 10 Walking Bupees - 10 Crunch Mobilität 2 Rounds: 30 sec. Deep Squat Progression each side 5x World Greatest Stretch each side Technik 1) Hollow hold to Superman hold 2) SitUp Unbroken (3 rounds)…
Deadlift Warm-Up 2 Rounds 10 lunges 10 Sit ups 10 Schwimmer 10 push ups 10 Air Squats Mobilität Hamstring stehend/liegend lizzard russian baby maker Technik Technik Deadlift Grundposition Hüftwinkel Überknie Kniewinkel Deadlift Zwischenübung 1 Tabata Wall seat wall Angel WOD 30 MedBall Dl 20 Burpees…
Onlinetraining Warm-Up 2 Rounds:- 10 Lunges- 10 Walk Outs- 10 Walking Burpees Mobilität 2 Rounds- 8 I-Raises- 8 Y-Raises- 2x5 Worlds Greatest Stretch Zwischenübung 1 Tabata 8 min- Deadlift- Sumo-Deadlift Highpull Zwischenübung 2 EMOM16 (40/20)- Odd Object to Overhead- vorgebeugtes Rudern Zwischenübung 3 Tabata -…
Muscle Clean and PUSH Press Warm-Up 2 Rounds:- 10 walking Burpees- 10 PVC Press Behind Neck- 10 OHS with PVC- 10 Slamball Rows Mobilität Shoulder DislocatesLat Stretch Technik Muscle Clean und Push Press Zwischenübung 1 Tabata 4 - 8 minRussian TwistSquat Pulses WOD 21-15-9SlamballBurpee over…
Muscle Clean and Push Press Warm-Up SlamBallComplex 3-5 Runden 5 Deadlift5 SlamBall Cleans5 Front Squat5 Press Mobilität Ankle Pulses, Deep Squat Progression, World Greatest Stretch Technik Muscle Clean und Push Press Zwischenübung 1 TabataSupermanHollowhold WOD Death byThruster (Start at 5 Reps) Cool Down Static Stretch…
Muscle Clean and Push Press Warm-Up 2 Rounds with a PVC-Pipe- 10 Snatch Grip Deadlifts- 10 Snatch Grip HighPulls- 10 Snatch Grip Press Behind The Neck- 10 Overhead Lunges- 10 Overhead Squats Mobilität With PVC:Shoulder DislocatesGood Mornings Technik Muscle Clean und Push Press Zwischenübung 1…
Thruster Warm-Up 2 Rounds: - 10 walking Burpees - 10 Odd Object Rows - 10 Squats - 10 Odd Object Press Mobilität 2 Rounds: 5x World Greatest Stretch each side 10 slow banded pull aparts (falls kein Band vorhanden: Reverse Butterfly vorgebeugt. Mit 2 gleich…
Thruster und Pullups Warm-Up 2 Rounds: - 10 walking Burpees - 10 Odd Object Rows - 10 Squats - 10 Odd Object Press Mobilität 2 Rounds: 5x World Greatest Stretch each side 10 slow banded pull aparts 10 slow shoulder dislocates Technik EMOM20 (30/30): -…
Thruster und Pullups Warm-Up 2 Rounds with a PVC-Pipe - 10 Snatch Grip Deadlifts - 10 Snatch Grip HighPulls - 10 Snatch Grip Press Behind The Neck - 10 Overhead Lunges - 10 Overhead Squats Mobilität 2 Rounds: 30 sec. Deep Squat Progression each side…
Thruster und Pullups Warm-Up 2 Rounds not for Time Odd Object Complex 10 DeadLifts 10 Rows 10 Lunges 10 GobletSquat 10 Press Mobilität Scapular Pull-Ups Scapular Push-Ups Technik Kipping Technik E4MOM 20 10 Australian Pull Up 50 SU 10 TRX Row 50 SU Zwischenübung 1…