KW 42MontagDienstagMittwochDonnerstagFreitagSamstag
MobilityHips / Quads / HamstringsHandgelenke / T-Spine FixShoulder Mob / Ankle MobTrunk / Hips / T-Spine FixUpper Torso / Hips / Quads /HamstringsCoaches Choice
Warm UpCoaches ChoiceCoaches ChoiceCoaches ChoiceCoaches ChoiceCoaches ChoiceCoaches Choice
Strength/SkillBack Squats 3-3-3-3-3 Pause 3sec bottom3x Max Attempts
– Weighted Chin Ups
– L-Sit Hold
– Handstand Hold
OHS 5-5-5-5-5
Sadiv Deadlift Front Squat 3-3-3-3-3 Pause 3 sec bottomNone
RxWOD„Maniac Monday“
Row 4x 500 /Rest 30sec Jedes Abweichen +/- 3 sec 15 Penalty Burpees!print
„Dirty Tuesday“
30 reps of:
– Box Jumps
– Jumping Pull Ups
– KBS
– Air Squats
– AbMat Situps
– Push Ups(hand release) – Seal Rolls
– Burpees
EMOM 12
3 Hang Power Cleans 3 Push Press
Benchmark: Row 1000 Rest -2- Min
Perform 25 – 15 – 10 – 5 of Burpees
Toes to Bar
AMRAP 18 „Ass on Fire“
18 Double Unders 18 KB Clean & Jerk 18 Hollow Rocks
TEAM WOD
Cool DownRow 500m / AD 4 Min / Slow Jog 400 – 800mRow 500m / AD 4 Min / Slow Jog 400 – 800mRow 500m / AD 4 Min / Slow Jog 400 – 800mRow 500m / AD 4 Min / Slow Jog 400 – 800mRow 500m / AD 4 Min / Slow Jog 400 – 800m