in the RuhrstadtARENA

15.7.20

Back Squat

Every 2:00 x 5

Back Squats

Sets 1-4:

5 reps, 75%

Sets 4-5:

Max Unbroken Back Squats, 80%

Sport Intervals

3:00 AMRAP

35 Double Unders

15 Thrusters, 35/ 25

3:00 Rest

3:00 AMRAP

35 Double Unders

10 Thrusters, 45/ 30

3:00 Rest

3:00 AMRAP

35 Double Unders

5 Thrusters, 55/ 35

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