Samstag Dennis Birthday WOD 100cal rower/air runner/ski ergo 90 airsquats 80 KB Swing 70 sit ups 60 cal rower/air runner/ski ergo 50 wall balls 40 push ups 30 alt. C&J 20 pull ups/ring rows 10 burpees to target
Freitag 17.09.21
W.O.D Freitag Warm up 3 Runden 8/8Hip Circle 8/8 shoulder taps 6/6 KB standwaage 20 sek airsquat hold Kraft 5 Runden 30 sek side plank li 30 sek side plank re 30 sek v ups alternating 30 sek dead bug 1 min Pause Metcon 16 min AMRAP 16KB Deadlift AHAP 12 Goblet squats AHAP 8 […]
Donnerstag 16.09.21
Warm up allgemeine Erwärmung Row,Bike,Run Skill: Double Unders Metcon: Cardio Chipper 100-80-60-40 Double Unders 50-40-30-20 cal Row 25-20-15-10 Box Jums T.C. 28 Min Scale Optionen werden vor Ort vom Coach erklärt.
Mittwoch 15.09.21
W.O.D. Mittwoch Warm up Mobi Hüfte KB Progression Workout For Time 150m Walking Lunges 24/16 kg KB die ersten 50m Overhead Walking Lunges die zweiten 50m Frontrack Walking Lunges die dritten 50m Suitcase Walking Lunges E2MOM 5 KB-Swings 10 alt KB C&J Timecap 20 Min
Dienstag 14.09.21
W.O.D Surprise
Montag 13.09.21
W.O.D Montag SEPTEMBER II Remember Workout Nr.1 Cardio Katastrophe RX 5 Runden 3 Toes to Bar 2 Pull ups 1 C2B Pullup into 3 Runden 10 Snatch (power,squat o. muscle) 10 Overhead Squats 10 Boxjumps into 5 Runden 3 Pullups 2 C2B Pulups 1 Bar Muscle up 45/30 kg T.C. 18 Min Scale […]
Samstag 11.09.21
Samstags W.O.D Fitness Bundesliga WOD 1 Teamwod Male/Female 60/45 cal Row Syncro 40 Wallballs 9/6 kg Syncro 20 one Arm Devil Press 22,5/15 kg Syncro
W.O.D Freitag 10.09.21
W.O.D Freitag Warm up Mobi Hüfte Prehap Cycle 3×5 Technik Frontsquat Technik Thruster Technik Devil Press Kraft: 15 Min Find your 5 RM Thruster Metcon: 12 Min Amrap 5 double DB Thruster 10 alt. single DB Devil Press 15 /12 cal Row RX 22,5 / 15kg DB
Donnerstag 08.09.21
W.O.D Donnerstag Kettlebell Day Warm up and practice Kettlebell Swing Progression Kettlebell Clean Progression Kettlebell Snatch Progression Practice: Clean and Jerk Snatch Metcon 20 Min EMOM 40/20 Sek Work/ Rest Min 1: Kettlebell Halo Min 2: Kettlebell C&J Min 3: Kettlebell Snatch Min 4: Kettlebell Hand to Hand Swing Min 5 Rest […]
07.09.21
Warm up Mobility: Prehab Cycle Kettlebell Swing Progression Kraft: 10-8-6-4-2- Deadlifts Gewicht steigt von Satz zu Satz Metcon: Bells and Balls 9 Min Amrap 2-4-6-8-10…. Kettlebell Swings Wallballs