in the RuhrstadtARENA

10.3.20

Push Press

0-10 minutes:

Establish a 5RM

10-20 mins

Every 2:00 x5

5 reps, drop 5-10kg from 5RM

Gymnastic Conditioning

20min Window:

3 Rounds for time:

10 Power snatch, 43/30

10 Toes to Bar

Rest 3:00

3 Rounds for time

10 Overhead squats, 43/30

10 Bar Muscle Ups

__________

Burn Class

EMOM30 „Fortitude“

Min 1: 15/12 cal row

Min 2: 15 Burpees

Recent Posts

25.7.20

Team Work In Teams of 4 Rotate every 4:00 min. for 48 min (4 rounds) 2 athletes working at a time except for the worm :) Station 1: Ski erg for cals Station 2: Rope Climbs for reps Station 3: Worm Squ

24.7.20

Strength 10 min. to complete: 6 x 3 Bench Press Skill Metcon 3 RFT 15 HSPU 15 KBS 24/ 16 TC, 10 min. Output In twos: Every 2:00 x 5 30 DB Thrusters Max cal. row

22.7.20

Gymnastic Skill EMOM 9 1- Hollow, arch, w/ accentuated lat pull 2- 8-10 Tempo Ring rows 3- 6-8 Jumping BMU Gymnastic Efficiency EMOM 8 Opt. 1: BMU Opt. 2: C2B Opt. 3: Pull-ups Power Endurance AMRAP 7