Sonntag, 21. April 2019

Strength

Back Squat
1 x 5 @ 40 %
1 x 5 @ 50 %
1 x 5 @ 60 %

Then:
10 x 10 strict Dips
60“ Rest between sets

 

WOD

Assault Complex

3 Rounds for Time

  • 10cal Assault bike (standard)
  • 10 Burpees
  • 10cal Assault bike (arms only)
  • 10 Air squats
  • 10cal Assault bike (legs only)
  • 10 Push-ups
  • 10cal Assault bike (standing out of saddle)
  • 10 Sit-ups
  • 10cal Assault bike (reverse)
  • 10 Pull-ups
  • 10cal Assault (standard)
  • 10 Walking lunges (each leg)

 

Werbeanzeigen

Samstag, 20. April 2019

Oly Lifting

7 x 3 Overhead Squats

 

WOD

Partner WOD, For Time
50-40-30-20-10
Wallballs (9/6 kg)
Box Jumps
KB-Swings (24/16 kg)

only one partner working at a time, split reps evenly

Ostern!

An Ostern finden fast alle Kurse mit Ausnahme der Kids-Classes regulär statt! An Ostermontag fällt das Training aus, Open Gym wird ggf. angekündigt.

 

Oly Lifting

7 x 5 Snatch Balance

6 x 2 Hang Squat Snatch

 

WOD

10′ AMRAP

5 Clean & Jerk (70/50 kg)
10 C2B-Pullups
15 V-Ups