Bunsenstraße 4, 53121 Bonn-Dransdorf

Author:

Training für zu Hause am 10.05.2020

Equipment: none 3-5 Zwerchfellstretch – https://youtu.be/V8K4yEWqr2U Gelenkroutine – https://youtu.be/CMeJzvAJU8k Warm up: 2-3 Rounds 3 V-into Cobra 20 High knees 3 deep Squat hold into rotation right/left 20 Jumping Jacks 7 Rounds for Time (TC 50min) 10 Burpees 20 Jumping Lunges 30 Air Squats 10 Push ups 20 Sit ups 30 […]

Training für zu Hause am 09.05.2020

Equipment: Wall, Box, add object 3-5 Zwerchfellstretch – https://youtu.be/V8K4yEWqr2U Gelenkroutine – https://youtu.be/CMeJzvAJU8k Warm up: 2-3 Rounds 10 Pass through 5 Inch wurm into squat 20 sec. Hollow hold Strength: 3 Rounds Handstand skill 9min EMOM alt. 20-30sec. Handstand hold 10 Handstand shoulder Shrugs 6 Handstand shoulder taps WOD: “Home Kelly” […]

Training für zu Hause am 08.05.2020

Equipment: add object 3-5 Zwerchfellstretch – https://youtu.be/V8K4yEWqr2U Gelenkroutine – https://youtu.be/CMeJzvAJU8k Warm up: 2-3 Rounds 20 Pinguin 10 Reverse Snow Angel 5 Dolphine Core: 5 Rounds 30 sec. Plank 10 Hollow Rocks 5 V-ups 30 sec. Rest Strength: 3 Rounds max. effort Push up with 90 sec. Rest between sets. WOD: […]

Training für zu Hause am 07.05.2020

Equipment: -None- 3-5 Zwerchfellstretch – https://youtu.be/V8K4yEWqr2U Gelenkroutine – https://youtu.be/CMeJzvAJU8k Warm up: 2-3 Rounds 5/5 Toe Pull 5 1 ¼ Squat 5 Bridge 10 Sit ups Strength: 4 Rounds off 25 Reps Jumping Squats Rest between 1 und 2 = 90 sec. Rest 3 und 4 = 120 sec. Rest WOD: […]

Training für zu Hause am 06.05.2020

Equipment: Odd Object for Front Squats & Step Ups (Backpack etc.) / Odd Object für Single Arm Thruster (Sixpack etc.) 3-5 Zwerchfellstretch – https://youtu.be/V8K4yEWqr2UGelenkroutine – https://youtu.be/CMeJzvAJU8k Warm-Up:2 Rounds of:10 Kang Squats8 Frog Glute Bridges6 Single Arm Strict Presses20 sec. Plank Walk Strength:A :Tabata of: Odd Object Front SquatsB:Tabata of: Dynamic […]

Training für zu Hause am 05.05.2020

Equipment: add object 3-5 Zwerchfellstretch – https://youtu.be/V8K4yEWqr2UGelenkroutine – https://youtu.be/CMeJzvAJU8k Warm up: 2-3 Rounds5/5 Shoulder Circles5 Dolphine5/5 Wall Lat activation5 Scapula Push up5 Scapula Bentover Row Strength: 4 Sets off max. effort Push upsbetween Set 1 und 2 (90 sec. Rest)Set 3 (120 sec. Rest) WOD:21-15-9 TC 10minThrusterBentover row (add object)Burpees […]

Training für zu Hause am 04.05.2020

Equipment: Odd Object for Thruster (Backpack / Broomstick), Jumping Rope 3-5 ZwerchfellstretchGelenkroutine Warm-Up: 3 Rounds 10 alt. Lunge8 Plank Scapular Push Up to Dolphin6 Jump Squat4 Pike Push Ups (sc:Hand Release Push Ups) Strength: 3 Rounds10-12 Seated Odd Object Strict Press6-8 Single Leg Bent Over Row (each leg) Workout: 15 […]

Training für zu Hause am 04.05.2020

Equipment: Odd Object for Thruster (Backpack / Broomstick), Jumping Rope 3-5 Zwerchfellstretch – https://youtu.be/V8K4yEWqr2U Gelenkroutine – https://youtu.be/CMeJzvAJU8k Warm-Up: 3 Rounds of: 10 alternating Lunges 8 Plank Scap Push Up to Dolphin 6 Jump Squats 4 Pike Push Ups /Hand Release Push Ups Strength: 3 Rounds Seated Odd Object Strict Press […]

Training für zu Hause am 04.05.2020

Equipment: Odd Object for Thruster (Backpack / Broomstick), Jumping Rope 3-5 Zwerchfellstretch – https://youtu.be/V8K4yEWqr2U Gelenkroutine – https://youtu.be/CMeJzvAJU8k Warm-Up: 3 Rounds of: 10 alternating Lunges 8 Plank Scap Push Up to Dolphin 6 Jump Squats 4 Pike Push Ups /Hand Release Push Ups Strength: 3 Rounds Seated Odd Object Strict Press […]

Training für zu Hause am 03.05.2020

Equipment: Odd object 3-5 Zwerchfellstretch Gelenkroutine Warm up: 2-3 Rounds15sec. S.L. Stance10m Bear Walk10m Inch Wurm10 Russian Baby Maker Strength: 3 Rounds alt.12 Feet elevated Split Squats with odd object (each)8 S. L Deadlift with odd object (each) WOD: 12min AMRAP15 Jumping Squat12 G2OH with odd object 9 V-ups