in the RuhrstadtARENA

26.11.19

Deadlift Club

Every 2:00 x 5

2 . 1 . 1 reps

Resting 10 sec. between micro sets

Add 5kg from last week

Functional Building

3 Sets (1:1)

20 DB split squats

20 jumping air squats

Battery 'Hold on'

1:00 on, 1:00 off x 5:

4 devil press, 2 x 22.5/ 15

Max cal. Air Bike

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