150714 – Performance
A. KB Variations: Goblet Squat, einarmige KB Swings, KB Clean, KB Squat Clean B. 5 RFT: (TC 10′) 6 KB Clean 32/24, 24/20 12 Wallballs C. Oly WOD 10’EMOM: 3x Clean Pull paused Push Jerk 2×5 50% 2×5 55% 2×5 60% 1×5 65% WOD: 7′ AMRAP 5 Push Jerk 70/50, 60/40, 45/30 15 Jack Knives oder D. Gymnastics WOD Headstand, […]
150714 – Fitness
A. KB Variations: Goblet Squat, einarmige KB Swings, KB Clean, KB Squat Clean B. 5 RFT: (TC 10′) 6 KB Clean 16/12 12 Wallballs
150713 – Performance
A. 5′ DU/TU Practice B. Barbell Gymnastics C. Power Snatch 14′ EMOM: 3 PSN D. 7′ AMRAP: 3 hPSN 50/35, 40/25 5 Burpees E. Basic Strength – Vorbereitung auf die Testing Days F. Mobility
150713 – Fitness
A. 5′ DU Practice B. Barbell Gymnastics C. Power Snatch 14′ EMOM: 3 PSN D. 7′ AMRAP: 3 hPSN 30/20 5 Burpees
150711 – Performance
Saturday Chipper: 28′ AMRAP: 100 DUs 10 PLU + 10 Ring Dips/5 MUS 80 Sit-ups 10 PLU + 10 Ring Dips/5 MUS 60 Wall Balls 10 PLU + 10 Ring Dips/5 MUS 40 Pistols/Air Squats 10 PLU + 10 Ring Dips/5 MUS 20 HSPU/Stick Bug PU 10 PLU + 10 Ring Dips/5 MUS
150711 – Fitness
Saturday Chipper: 28′ AMRAP: 300 SUs 20 Ring Rows 80 Sit-ups 20 Ring Rows 60 Wall Balls 20 Ring Rows 40 Air Squats 20 Ring Rows 20 Push-ups 20 Ring Rows
150710 – Performance
A. 3 rounds: 1l. Bear Walk 1l. Duck Walk B. Squat Therapy C. BSQ 5×5 D. 400m run 30 BSQ 80/65, 60/40 10 Burpess 400m run 20 BSQ 20 Burpees 400m run 10 BSQ 30 Burpees E. Basic Strength DL 10×2 @ 87.00% Dips 7×5 @ 75% + 7,5kg
150710 – Fitness
A. 3 rounds: 1l. Bear Walk 1l. Duck Walk B. Squat Therapy C. BSQ 5×5 D. 400m run 30 BSQ 30/20 10 Burpess 400m run 20 BSQ 20 Burpees 400m run 10 BSQ 30 Burpees
150709 – Performance
A. 4 rounds: 5 Push-ups 15 Tuck Jumps B. Press – PP 10×5 C. 8′ AMRAP: 3 PP 60/45, 50/35 3 TTB/K2E/KR 6 PP 6 TTB 9 … D. Basic Olympic Squat Clean – find a 3RM TnG 12′ AMRAP: 3 Squat Clean 65/45, 50/35 5 FSQ 65/45, 50/35 7 Push-ups
150709 – Fitness
A. 4 rounds: 5 Push-ups 15 Tuck Jumps B. Press – PP 10×5 C. 8′ AMRAP: 3 PP 40/25 3 KR 6 PP 6 KR 9 …