Training für Zuhause am 26.04.2021
Training für Zuhause am 26.04.2021 https://youtu.be/AeMS2EUBfxMhttps://youtu.be/CMeJzvAJU8k Warm Up: 6 Minute: 8 Hollow Rock 8 Arch Rock 8/8 Side Plank Rotations 20sec. Lizard Stretch + 5 Lizard Rotations /side Strength (Lower Body) 3 Super-Sets of: 12 side Bulgarian Split Squats 12 side SL Deadlift 12 Good Mornings – rest as needed between sets – WOD EMOM […]
Training für Zuhause am 24.04.2021
Training für Zuhause am 24.04.2021 https://youtu.be/mrlaL9CBl_0https://youtu.be/CMeJzvAJU8k Warm Up:5 Minute: 10m Calf Walk 40 Jumping Jacks 10m Bear Crawl 20/20 sec. Couch Stretch 20/20 sec. Floor Pec Stretch Strength: Upper Body 3 Sets of: 1 Max Set Diamond Push Ups – 30 – 1 Max Set Pike Push Ups – 30 – 10-20 sec. Bridge Hold […]
Training für Zuhause am 23.04.2021
Training für Zuhause am 23.04.2021 https://youtu.be/hkIjTwy8sc4https://youtu.be/CMeJzvAJU8k Warm Up2-3 Sets of: 8 tempo Goblet Squats 4 Inch Worms 6 Cossack Squats 10 Side Plank Rotation 5/5 Halo Strength: Lower Body 3 Super Sets of: 6 Tempo SL Deadlift 3-2-2-1 12 Hamstring Walkouts 8 Tempo Goblet Squats 3-3-x-1 20/20 Side Plank Leg Adduction Conditioning 2 Rounds alternating […]
Training für Zuhause am 22.04.2021
Training für Zuhause am 22.04.2021 https://youtu.be/jGZ_Iq1rTzUhttps://youtu.be/CMeJzvAJU8k Active Recovery Work for 20 minutes: 10 Reverse Snowangel 30sec. Lizard Stretch + 5 Lizard Rotations L/R 8 Down Dog to Cobra + 30 sec. Cobra Hold 8 Table Top Pulses (2 sec. hold at top) + 30 sec. Table Top Hold 45 sec. / side Couch Stretch 60 […]
Training für Zuhause am 21.04.2021
Training für Zuhause am 21.04.2021 https://youtu.be/OlR8Ma3U4dYhttps://youtu.be/CMeJzvAJU8k Warm Up: 5 min AMRAP: 6 Tempo Push Ups (3-2-x-1) 8/8 Single Arm Bent Over Rows 3/3 TGU 10 Reverse Snowangel Strength (Upper Body): Every 90 sec. for 9 total rounds (13:30 min): 1 10 Glute Bridge Bench Presses 2 12/12 Bizeps Curls 3 12 Pull Over WOD 9 […]
Training für Zuhause am 20.04.2021
Training für Zuhause am 20.04.2021 https://youtu.be/zTbknvIcqcEhttps://youtu.be/CMeJzvAJU8k Warm Up 6 Minute: 5 Kang Squat 5/5 Lizard Rotation 4/4 Odd Object Windmills20/20 sec. Single Arm Overhead Carry Skill: Clean and Jerk-Technique (Barbell / PVC only)EMOM x 9 Minutes 1. 2 Clean High Pulls + 2 Hang Power Clean +2 Push Press 2. 2 Hang Squat Clean + […]
Weekly Challenge
Weekly Challenge
Training für Zuhause am 19.04.2021
Training für Zuhause am 19.04.2021 https://youtu.be/uEZsA5zqBzUhttps://youtu.be/CMeJzvAJU8k Warm Up: 6 Minute AMRAP: 8 Hollow Rock 8 Arch Rock 6 Inch Worms 10 Kang Squats Strength (Lower Body) 3 Super-Sets of: 12 Alt. Front Rack Lunges 12 Good Mornings Max. Effort Arch Hold – rest as needed between sets – WOD EMOM x 12 Minutes: (work for […]
Training für Zuhause am 17.04.2021
Training für Zuhause am 17.04.2021 https://youtu.be/jB0pZxuBP28https://youtu.be/CMeJzvAJU8k Warm Up: 5 Minute AMRAP of: 10m Calf Walk 40 Jumping Jacks 10m Bear Crawl 6 Burpee Box Step Ups 20/20 sec. Floor Pec Stretch Strength: Upper Body 3 Sets of: 1 Max Set Hand Release Push Ups – 15 sec. Rest – 1 Max Set Chair Dips– 90 […]
Training für Zuhause am 16.04.2021
Training für Zuhause am 16.04.2021 https://youtu.be/Lj2lA8Bt1hAhttps://youtu.be/CMeJzvAJU8k Warm Up 2 Sets of: 30 sec. Couch Stretch 20 sec. Glute Bridge Hold 8 Wide Stance Goblet Squats 8 Goblet Squats with feet together 6/6 Cossack Squats Strength: Lower Body3 Super Sets of: 10/10 Single Leg DL 12 Weighted Single Leg Glute Bridge 8/8 Weighted Cossack Squats 20/20 […]
