in the RuhrstadtARENA

29.11.19

Snatch Battery

Emom 4

5 Touch and go snatch, 70%

Emom 3

4 Touch and go snatches, 75%

Emom 3

3 Touch and go snatches, 80%

Aerobic Development

Amrap 21

50/35 cal Row

40 KBS 24/16

30 Burpee over the KB

40 wall balls

50 Box Overs

__________

Position Work

- PowerClean

- FrontSquat

- Push Jerk

Olympic Complex

On the 2.00 min

3 PowerClean

3 FrontSquat

3 Push Jerk

Strength

3-3-3-3-3

1 1/4 BackSquat

Accessory for Quality

21-15-9

Biceps curls

Ring dips/ Push ups

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