Restday
Samstag Oly Kurs Warm up Technik Snatch Snatch Training Complex Beginner: Power Snatch +Hang Power Snatch + Overhead Squat Complex Fortgeschrittene: Squat Snatch+Hang Squat Snatch +Overhead Squat Teamwod warm up Technik Thruster Kraft: 12 Min um dein 1 RM Thruster zu finden Metcon: Teams of 2 (jeder hat seine eigene Hantel) 16 Min Amrap […]
Freitag Warm up Mobility Kraft 3 Sets im Supersatz 10 unbroken Deadlifts AHAP 10/10 Box Pistols Metcon 8 Min Amrap 3-6-9-12-15-18-21 +3 KB Sumo DL high Pull HR Push ups
Donnerstag A) Metcon 7 Min Amrap 15/12 cal Row 2 Burpees over Rower pro Runde + 2 Burpees over Rower 3 Min Rest Teams of 2 7 Min Amrap Max Cal Airbike 1 Work 1 Rest B) Yoga mit Rena ??♀️ ??
Mittwoch
Mittwoch Warm up: empty Barbell Barbellcycling 3x Complex 3 Press 3 Pushpress 3 Jerks Strenght: Steigere dich in 12 Minuten zu einem 3 Rep Max Jerk Metcon: For Time 75 Jerks mit 60% vom 3RM Vorgegebene Work/Rest Intervalle 5x 1:30 Min Work 1:00 Min Rest Buy In bei Start des Intervalls 5 Burpees 6 Jumping […]
Dienstag 16.11.21
Dienstag A) Skill: Handstand B) Strenght: Push Pull Schlitten C) Conditioning Rope Skipping Complex
Montag 14.11.21
Warm up Empty Barbellcycling 5 Deadlifts 5 DL + Shrug 5 Muscle Clean 5 Power Clean + Pause im Catch Strenght / Kraft 15 Min for 1RM Complex: 1 Clean Pull 1 Power Clean 1 Hang Power Clean Metcon 3x 2 Min Amrap 1:30 Rest 10 Deadlifts 10 Burpee over Bar Gewicht = 1RM vom Complex […]
Sonntag Restday
Samstag
Oly Kurs 1 RM Complex Clean + Frontsquat + Jerk 20 Min EMOM mit 60% vom schwersten geschafften Complex 3 Power Clean 3 Frontsquat 3 Jerks Teamwod Teams of 3 A) 12 Min Amrap 10 alternating KB Snatch 15/12 cal Bike B) 11 Min Amrap 10 alternating KB C&J 15/12 cal Row C) 10 […]
Freitag 11.11.21
Warm up Mobility Schulter Technik kipp swing Skill T2B = Toes to Bar Metcon 13 Min Amrap 1 Rope Climb 7 T2B 9 Burpee Boxjumps over