Warm-up Circles: Wrist, Elbow, Shoulder, Hip 5 p.S. Single-Leg DeadLift 5 p.S. Opposite HighKicks 5 p.S. Squat & Reach 5 p.S. Samson Stretch Strength CleanPull 5 x 5 MetCon AMRAP 10 Min 1 RopeAscend 5 ToesToBar 10 DB-FR-Lunge 2 x 15 / 2 x 22,5 Cool-Down/Accessory Work 3 x 8 Reverse Flys
Warm-up Faszienbälle: Trigger-Punkt Suche 5 p.S. Lunge + Twist 10 Wechsel Herabschauender Hund <-> Brett dann 3 Min Single-under Technique Double-under Strength Pull-up 8 – 6 – 4 – 2 MetCon 5 rounds for time; TC = 15 Min 5 m HandstandWalk 10 DB-Clean 2 x 15 / 2 x 22,5 15 Sit-up Cool-Down/Accessory Work […]
Warm-up 4 Min Single-under Faszienrolle: OS vorne/innen/außen 10 Jefferson Curl 10 Wall Squats Technique Double-under Drills Strength Pull-up 5 x 3 MetCon 12 Min AMRAP 4 DeadLift 70/102 8 Push-up HR 12 WallBall 6 / 9 Cool-Down/Accessory Work Je 1 Min Schlafende Taube Rückenentspannung
Warm-up Faszienrolle: OS hinten, Gesäß, Rücken komplett 6 Bahnen Toe-Walk (Arms Overhead) 3 Bahnen Press-Drag Technique Jerk Drills Strength PushJerk 5 x 5 MetCon 2er-Team: 15 Min AMRAP 1 Min CalBike 1 Min Dip 1 Min SDLHP 29 /43 Cool-Down/Accessory Work freies Dehnen
Warm-up Circles: Wrist, Elbow, Shoulder, Hip 4 Min Single-under 3 Min Double-under Faszienbälle Schulter vorne + hinten Technique Clean Strength PowerClean 5 – 5 – 3 – 3 MetCon for time; TC = 20 Min 100 KB-Swing 16 / 24 100 ToesToBar 100 Double-under
Warm-up 10 Samson Stretch 10 Jefferson Curl Hip Circles Aushängen an Stange Strength CleanPull 5 – 4 – 3 – 2 – 1, 80 – 120 % 1RM Clean MetCon 21 – 15 – 9 for time; TC = 15 Min CalRow Thruster 29 / 43 Cool-Down/Accessory Work Rotatoren, diverse freies Dehnen
Warm-up Faszienrolle: Gesäß + Oberschenkel 10 Jefferson Curl 15 WallSquat 3 Min Single-under Technique Double-under Strength Strict Pull-up 5 – 4 – 3 – 2 – 1 MetCon 21 – 15 – 9 for time; TC = 15 Min DeadLift 70 / 102 DB-Thruster 2 x 15 / 2 x 22,5 Cool-Down/Accessory Work 3 x […]
Warm-up 10 Jefferson Curl 2 Min Schulteröffner auf Faszienrolle dann Faszienbälle: Schulter vorne, Schulter hinten Trapez-Smash Technique Snatch Drills Strength PowerSnatch 5 – 5 – 3 – 3 MetCon for time; TC = 15 Min 21 – 15 – 9 Strict Pull-up 12 – 9 – 6 WallWalk Cool-Down/Accessory Work Couch Stretch je 1 Min […]
Warm-up 10 Samson Stretch 10 Inchworm 10 Press Drag dann Faszienrolle: Gesäß, Rücken komplett Technique PushJerk Strength PushJerk 5 x 5 MetCon 2er-Team (einer arbeitet, einer pausiert): 20 Min AMRAP 1 Min DB-FR-Squat 2 x 15 / 2 x 22,5 1 Min BenchPress 35 / 50 1 Min Double-under 1 Min SledPull 120 / 160
Warm-up 5 p.S. Samson Stretch 5 p.S. Squat & Reach 1 Min p.S. Couch Stretch 10 Inchworm dann Faszienbälle: Schulter vorne, Schulter hinten Technique Snatch Strength SnatchPull 5 – 4 – 3 – 2 – 1 MetCon 15 Min AMRAP 5 ToesToBar 10 CalRow 15 WallBall 6 / 9