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Training für zu Hause am 30.04.2020

Equipment: odd object, 2 Water Bottles 3-5 ZwerchfellstretchGelenkroutine Warm up: 2-3 Rounds10 Reverse Scapula Rectraction10 Walking Lunge10 Jumping Jack4 V- into Cobra Strength: 3 Rounds6 Lying W + 6 Reverse Snow Angel10s Lunge hold right (each) into 20s Squat Hold30s Side Plank (each) WOD: 3 x alt. Tabata alt. Tabata […]

Training für zu Hause am 29.04.2020

Equipment: Broomstick, odd object 3-5 ZwerchfellstretchGelenkroutine Warm up: 2-3 Rounds6 Wall Snow Angel6 Wall Lat activation (each)10 Pass through3 Dolphin Push Up5 Air Squats with 3 sec. Bottom Hold Strength: 3 Rounds5 S.A. Overhead Squat with 2sec. Bottom Hold (odd object)5 Inch Worm60sec. Rest WOD: 12min alt. EMOM15-20 Thruster odd […]

Training für zu Hause am 28.04.2020

Equipment: Box/ Chair, Jump Rope/ nothing , Six pack/ odd object 3-5 ZwerchfellstretchGelenkroutine Warm up: 2-3 Rounds 3 Inch Worm into Push up 12 alt. Lunge with Rotation 10 alt. Heel Elevation alt. in Squat Hold Strength: Alt. 1:30 for 3 Rnds 6 1¼ Lunge + 10 Jumping Squats 6 […]

Training für zu Hause am 27.04.2020

Equipment: odd object 3-5 ZwerchfellstretchGelenkroutine Warm up: 2-3 Rounds 3 quadruped Position hip circles (each) 10m Duck Walk 6-8 Bridges 3 V- into Cobra Strength: 3 Rounds 8 odd object s.a. Overhead Lunges 30s Wall Sit 30s s.l. Glute Bridge hold WOD: For Time – 21-15-9 Handstand Push up (scaling […]

Training für zu Hause am 26.04.2020

Equipment: Sixpack, Bench, Towel 3-5 ZwerchfellstretchGelenkroutine Warm Up: 2-3 Rnds6 Reverse Snow Angel6 Lunge (each)6 Dolphin Push Up Strength: 3 Rnds15 Side Lateral Rise mit Sixpack15 T´s8 Reverse V-ups60s Rest WOD:2-4-6-8-10 (tc 10min)Sixpack ThrusterBench DipsJumping Air SquatsSixpack G2OH

Training für zu Hause am 25.04.2020

3-5 ZwerchfellstretchGelenkroutine Warm up: 2-3 Rnds4 V – into Rotational Lunge Stretch6 Beast into Bridge6 Lateral Lunges (each) Strength: 4 Rounds each 1:15 alternating20s Tripod (Frog Headstand)4-6 Cossack Squat6-8 V-ups into Russian Twist WOD: 50 – 40 – 30 – 20 – 10Plank to knees tapGlute BridgesSit ups

Training für zu Hause am 24.04.2020

Equipment: – Heute steht wieder die Member Challenge an und Andrea S. hat dieses schöne Workout beigesteuert, welches sie auch passenderweise von “Hotel Room WOD” in “Living Room WOD” umgetauft hat.Danke an Andrea und euch allen viel Spaß dabei. 3-5 ZwerchfellstretchGelenksroutine Prep: 1 Rnd5 Ellbow Circles in Push Up Position5 […]

Training für zu Hause am 23.04.2020

Equipment: Box, Broomstick 3-5 ZwerchfellstretchGelenkroutine Warm up: 2 Rounds10 Plank Scapula Push up6 Dolphin Push Up20s Upper Body Mobilty in Squat Hold4 Russian Baby Maker Strength: 6min alt. EMOM8-12 Sott Press3-6 Box Pistols WOD: 3 Rounds 40s/20s alternatingWall SitFeet Elevated PlankArch HoldInch Worm into Push upSide Crunch R/L

Training für zu Hause am 22.04.2020

Equipment: Bench 3-5 ZwerchfellstretchGelenkroutine Warm up: 2 Rnds10m Stiff Leg Bear Walk10m Crab Walk10m Inch Worm Strength: 4 Rnds20 Hollow Rocks60s Rest20 Arch Rocks60s Rest WOD: Chipper For Time (18min tc)15 Bench dips15 Air Squats20 Burpees20 Air Squats25 Hollow Rocks25 Air Squats30 Push ups30 Air Squats35 Jumping Lunges35 Jumping Air […]

Training für zu Hause am 21.04.2020

Equipment: Bench, Sixpack oder Ähnliches 3-5 ZwerchfellstretchGelenkroutine Warm up: 2-3 Rnds5 Windmill (each)10 Bent Over Scapula Row5 Toe Pulls (each)20 Pinguin Strength: 4 Rnds8 Bent Over Row @2022 (odd object)6 Rear Foot elevated Split Squat with six pack (each)60s Rest WOD:8min AMRAP4 Burpees8 Push up12 Air Squat