Samstag, 7. Dezember 2019
EMOM for 32min @ RFE 7 of: 1) 2-4 Muscle Ups (Bar or Ring) 2) 40sec AB / Bike 3) 40sec. Deadhang 4) 10 Back Rack Walking Lunges @ Medium - Heavy
Freitag, 6. Dezember 2019
A: 8-8-8-8 KB Front Foot Elevated Split Squat (each leg) @20X1 Start every 3min. B: 21-15-9 reps for time of: Deadlifts @Heavy Inverted Burpees
Donnerstag, 5. Dezember 2019
In Teams of 2, for time: 1 round of: 30 Strict Pull-ups 60 Push-ups 90 Squats Then, 2 rounds of: 15 Strict pull-ups 30 Push-ups 45 Squats Then, 3 rounds of: 10 Strict Pull-ups 20 Push-ups 30 Squats STRENGTH WOD A1: Back Squat 90% of 5RM for 5 x 5 A2: Shoulder press Find 1 [...]
Mittwoch, 4. Dezember 2019
A1: 6-6-6-6 Hang Power Snatches (unbroken) A2: 6-6-6-6 DB Suit Case Russian Step ups (per leg) A3: 4 sets of 45sec Front Leaning Rest Start every 2min one of the exercises (alternating) B: EMOM for 8min of: 1) 4 Power Snatches @ heavy (start approx. every 10sec. a rep) 2) 40sec Row @ 85-90% effort [...]
New Year’s Brunch 2020
🍳 NEUJAHRS BRUNCH 🥐 Samstag, 18. Januar 2020 🏋🏽♀️ So sportlich wie wir das 2019 abschliessen, so gemütlich und 🤤 lecker wollen wir das 2020 beginnen🤗 Aus diesem Anlass wollen wir nach dem "Neujahrs Brunch WOD" im 2020 gemütlich zusammen brunchen. Wir werden in der Box eine Liste aufhängen wo jeder eintragen kann, was er [...]
New Year’s Brunch 2020
🍳 NEUJAHRS BRUNCH 🥐 Samstag, 18. Januar 2020 🏋🏽♀️ So sportlich wie wir das 2019 abschliessen, so gemütlich und 🤤 lecker wollen wir das 2020 beginnen🤗 Aus diesem Anlass wollen wir nach dem "Neujahrs Brunch WOD" im 2020 gemütlich zusammen brunchen. Wir werden in der Box eine Liste aufhängen wo jeder eintragen kann, was er [...]
Dienstag, 3. Dezember 2019
A: 10min to Practise Bottom Up KB (scale: DB) Turkish Get-ups B: AMRAP in 23min of: 5 Box Jumps 7 DB Snatch (per arm) 9 Single Arm DB Box Step Overs (switch arm every round) 1 DB for both exercises @ medium load OLYMPIC WEIGHTLIFTING WOD A: Snatch Pull + Snatch + Hang Snatch + [...]
Montag, 2. Dezember 2019
A: Every 90sec for 12min do 1 complex of: 1 Power Clean 1 Push-Jerk 1 Split-Jerk B: 4 rounds for time of: 400m Run 1min Handstand hold (accumulated) BOOTCAMP (HIIT) 7min ON / 2min OFF: 1: Ski, Row, Assault Bike or Bike 2: AMRAP: 8/8 Bulgarian Split Squats (DB Hanging) 8 Seated DB Shoulder Press 8 Double [...]
Samstag, 30. November 2019
A1: 8-8-8-8 Frog Stance Deadlift @2020 (control the movement!) A2: 4 sets of this complex (unbroken): 6 Double DB Push-Press 6 Double DB Push-Jerk 6 Double DB Split-Jerk Start every 1:30min one of the exercises (alternating) B: 3 sets of 3min AMRAP, 2min Rest: 6 American KB Swings @ Heavy 2 Burpees Box Jump Overs [...]
Freitag, 29. November 2019
A: Row (or bike) for 20min. Every 2min you do 3 Strict Pull-ups + 3 High Box Jumps (can be increased) B: 4 rounds for time of: Run 400 m 50 Walking Lunges Target: find a steady pace for both parts!