in the RuhrstadtARENA

7.1.20

Gymnastic Strength

Pull Up Strength:

EMOM 9

1- 10 Inverted Rows

2- 10 Negative strict pull ups

3- 8-10 DB Cleans, 2 x 22.5/ 15

Gymnastic Power

3 sets each:

In teams of 4:

Max Unbroken Toes to Bar

(each reaching a max unbroken set)

Gymnastic Endurance

AMRAP 7

2-4-6-8... Ladder:

HSPU

DB Lunges, 2 x 22.5/ 15

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