Kategorie: Beginner

Beginner (Backsquat & Thruster)

Warumup: Medball Game 4 min Work on Squat Mobility Strength: Every 4 min for 4 rounds: Backsquat – 8 reps 1 min rest, then Single Arm DB Row – 8-10 reps (per side) Skill: Thruster WOD: AMRAP 15 Min Teams of 2: 10 Cal Assault Bike / 12 Cal Row 10 Thruster Person A works, […]

Beginner (Deadlift)

Warmup: 3 Rounds1 Länge Bear Crawl with med Ball 8 Medball Squats8 Medball Presses 8 Wallball Shots Hamstring & Glute Activation: 10-12 Hanging Leg Curls 8-10 Glute Bridges Skill: Deadlift from Rack Strength: 3 rounds of 6-8 Deadlift from Rack 5-6 Handstandpushups/Pike Pushups WOD: „Fight Gone Bad“ 3 rounds of: 1 min Rope Jumping 1 […]

Beginner (Lunges und Conditioning)

Warmup:3 Runden: 30 Single Unders 20 Kniebeugen 10 Jumpsquats Warmup Game:  Plank Handball Strength: 1 Min WORK – 30 Sec REST – für 8 Runden: Min1: 10-12 Lunges (in Summe) (gescaled: Stepups) Pause Min 2: 30-40 sec Wall Hold B. Conditioning (20 min) For Time:  20 Calorie Row/Bike/Ski 2 rounds: 5 Pull-ups, 10 Push-ups, 15 Air Squats, 20 Situps

Beginner class (medball Clean + db snatch)

Beginner Class – (Medball) Clean & (DB) Snatch 1) Warmup with Animal Flow Movements and get comfortable with squat position 2) Skill: Medball Clean 2a) for 12 min – 30sec WORK – 30sec REST: Medball Cleans Russian Twists Medball Squats 3) Skill: Dumbell Snatch 3a) WOD: AMRAP in 12 Min: 21-15-9 Dumbbell Snatches (50/35 lb) […]

Beginner – Handstand/Core

Warmup/ Mobilisieren: Rücken, Handgelenke Skill: Handstand, Handstand-pushup und Core   Gymnastic Strength: Alle 90 sec, für 3 Runden: 1) 4 Wallclimbs oder scaled: 12 Wallsteps 2) 50-60 sek Hollow Hold 3) 50-60 sek Supermans  4) Handstand Pushup (von Box oder Pike)   Workout: EMOM for 15 minutes – 5 Runden: Minute 1 – 6 Chinups (C2B if […]

Beginner – Press

Warmup: 2 Runden 2 Längen Bear Crawl mit 1,25 kg Scheibe am Rücken, sobald Scheibe runter fällt 3 Burpees. 14 Plank to Elbow 10 Back Extensions 6 Pushups Playtime: Squat Mobility Skill: Press Variationen (Strict Press, Push Press, Push Jerk) mit PVC   A. Strength: Strict Shoulder Press Every 4 minutes, for 16 minutes (4 […]