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Training für zu Hause am 31.03.2020

3-5 Zwerchfellstretch Gelenksroutine Warm Up: 3 Rnds 4 Wind Mill (each) 6 Split Squat (each) Quadruped Stance Arm Raise Complex Skill / Strength: 6-8 Complex of single leg RDL + s.l. Clean + s.l. OH-Press 3 Complex of single leg RDL + Curtsy Lunge + s.l. Squat 20s Hollow Flutter […]

Training für zu Hause am 30.03.2020

3-5 Zwerchfellstretch Gelenksroutine Warm Up: 3 Rnds 6-8 Kang Squat 10 Glute Bridge 6 single leg Romanian DL 20s Couch Stretch Strength: 3 Rounds 10 single leg Good Morning 8 single leg romanian Deadlift 6 Slit Squat + Calft Raise WOD: 12min alt. EMOM 8-12 Pistol Squat (sc: single leg […]

Training für zu Hause am 29.03.2020

3-5 Zwerchfellstretch Gelenksroutine Prep: 2 Rnds 10 Arm Circles (each) 5m Crab Walk fw/bw 5m Bear Walk fw/bw Strength: 10min alt. EMOM: 12 Dips 10 Bent Over Row WOD: For Time (tc 12min) 400m Run 40 Air Squat 20 Push Up 20 Burpee 40 alt. Lunge 400m Run

Training für zu Hause am 28.03.2020

3-5 Zwerchfellstretch Gelenksroutine Warm Up: 2 Rnds Half Ellbow Circles in Quadruped Stance Shoulder Stretch on wall Skill A: Practice DU 2min AMRAP DU Skill B: 20s/50s alternating for 3 Rnds Handstand Hold Handstand Shoulder Shrugs Wall to free Handstand (1 leg away) WOD: For Time 20 Skater 10 Nurpee […]

Training für zu Hause am 27.03.2020

Es ist wieder Zeit für eine neue Member Challenge und Lyubka hat sich ein Workout gewünscht welches Hendrik Senf samt einer gesamten Session für das Fitbok erstellt hat. Nach unserem Zwerchfellstretch und der Gelenksroutine geht es gemäß dessen Video weiter. Ihr findet es unter https://www.facebook.com/fitbook.de/videos/2579009585665943/ 3-5 Zwerchfellstretch Gelenksroutine Prep: 4 […]

Training für zu Hause am 26.03.2020

3-5 Zwerchfellstretch Gelenksroutine Prep: 1 Rnds 5m Monkey forward 5m Monkey backward 2 Rnds Half Circle Taps in Support Hold 5/5/5 Bridge Variations Strength: 3 Rnds 10-12 sinle leg Squat (each) 60s Rest 10-12 Push Up 60s Rest WOD: 12min AMRAP 20 Mountain Climber 15 Thruster @Sixpack 10 OH Lunge […]

Training für zu Hause am 25.03.20202

3-5 Zwerchfellstretch Gelenksroutine Running Prep: 6 – 10 Toe Pulls 6 – 10 Hip/Leg Pendulum 6 Lunge + Hip Tilt + Body Rotation 2 Rnds Running ABC 10s Seated Armswing WOD: “The Longest Mile” – 4 RFT 10 Burpees 100m Run 10 Air Squat 100m Run 10 Push Up 100m […]

Training für zu Hause am 24.03.2020

3-5 Zwerchfellstretch Gelenksroutine Prep: 2 Rnds 8 Wall slides (arms extended) 4 Scapula Push Up 10 Air Squat Pump 1: 16-14-12-10 Dip Side Raise 60s Rest Pump 2: 3 Rnds 10 Rear Foot Elevated Split Squat (each) 30 Sumo Stance Calf Raise WOD: Open 12.1 – 7min AMRAP Burpee

Training für zu Hause am 23.03.2020

3-5 Zwerchfellstretch – https://youtu.be/V8K4yEWqr2U Gelenksroutine – https://youtu.be/CMeJzvAJU8kPrep: 3 Rnds 5 Air Squat with 2s bottom Pause 20s Sideplank (each) Strength: 4 Rnds 10 s.l. Couch Bridge (each) 3 Pistol (each) 60s Rest 40s Feet Elevated Sideplank 60s Rest WOD: 4 RFT 8 Lateral Squat 8 Push Up 8 Around The […]

Training für zu Hause am 22.03.2020

3-5 Zwerchfellstretch Gelenksroutine Warm Up: 2 Rnds Half Ellbow Circles in Quadruped Stance Shoulder Stretch on wall Skill A: Practice DU 2min AMRAP DU Skill B: Handstand Position – 3 Rnds 30s on / 60s off alternating Hand Position Pelvic Postition Leg Position WOD: For time (tc 12min) 50 Air […]