Kategorie: Beginner

Beginner Modul 6 08/06/2022

Session 6(Woche 1/Freitag/Peter): Squat A. Warm-Up:Teams of 2, 40s On/20s OFF(transition), alternate tasks for 4 Rounds:Wall SitEcho/Assault Bike B. Learning Movement:B1. BB Back Squat:10-10-10 Note for coach: Easy to moderate weight, controlled movement, probably give athletes a tempo like @3111. B2. 1 Set of:Max Reps SB Squats @0.33/0.25 BW C. Workout:2 Rounds for time of:40 Single-Unders(or […]

Beginner Modul 5 08/06/2022

A. Warm-Up B. Learning Movement:B1. 3 Sets of:SB Bent-over RowSB Bench Press B2. 3 Sets of:Lat Pull-DownsSB Press C. Workout:1-3 Sets Banded Partner Bear Crawls1-3 Sets Banded Partner Sprints

Beginner Modul 4 07/06/2022

Session 4(Woche 1/Dienstag/Stephi): Hinge A. Warm-Up:2-3 Rounds of:15m Reverse Plate Drag aka Hamstring-Burner w/ 5/10kg Plate15m Plate Front Rack Lunges30 Plate Russian Twists(total) B. Learning Movement:Deadlift:10-10-10Note for coach: Easy to moderate weight, controlled movement, probably give athletes a tempo like @3111. C. Workout:EMOM 5+:Even: 10-20 KBS(Russian)Odd: 10-20 WBS Note for coach: 10-20 Rep range to give athletes […]

Beginner Modul 3 03/06/2022

A. Warm-Up:25 Jumping Jacks15m Sidewards Bear Crawl L25 Jumping Jacks15m Sidewards Bear Crawl R15m Inch Worm B. Learning Movement:B1. X Rounds of:Pull-Ups/Ring RowsPush-UpsNote for Coach: Recommendation on how to coach this – go alternating trough both movements, from easiest scaling version moving up to the hardest one with each round. Athletes who found their scaling stick […]

Beginner Modul 2 01/06/2022

Session 2(Woche 1/Mittwoch/Phil): HingeA. Warm-Up:Activating the External ObliquesB. Learning Movement:HingeSB CleanC. Workout:1-3 Sets of:Sled Sprint

Beginner Modul 1 31/05/2022

Session 1(Woche 1/Dienstag/Stephi): SquatA. Warm-Up:15m Waking Lunges15m Bear Crawl15m 1 Lunge L + 1 Lunge R + 1 Air Squat(repeat pattern for 15m distance) B. Learning Movement:B1. 3 Sets of:Weighted Walking LungesNote for coach: Any external weight/position(DB/KB Farmers/Front Rack Hold – recommended is a Front Rack Hold with DB/KB/MedBall in Goblet Position) B2. BB Front Squats:10-10-10Note […]

Beginner Hinge Modul 2

1. Warm-Up 2. Learning Movement: Deadift 3. Workout Movement:KBS(Russian)21-15-9 Reps for Time Kettlebell Swings Burpees

Beginner PUSH/PULL Modul

1. Warm-UpLat Pec Activation 2. Learning Movement:Pull-UpsRing RowsBB/DB/KB OH PressPush-Ups 3. Workout Movement: 3 AMRAPs AMRAP 6min5 Pullup 10 Pushup 15 Airsquats rest 3 min AMRAP 6 min 12 DB hang squat cleans10 box dips AMRAP 4 min PartnercoreFoamrollersqueeze Deadbug

10/05/2022 BEGINNER

Session 1(Woche 1): Squat1. Warm-Up 2. Learning Movement: Walking Lunges(Weighted)BB Front Squat 3. Workout Movement:Box JumpsStep-UpsStep-overs AMRAP in 7 minutes 10 calorie Row10 Dumbbell Overhead Presses then 1 L Sandbag Alternating Lunges 10 Box Step-Ups

Beginner (Push/Pull)

Warm up: 3 rds10 cal row or bike10 KB Bottom up Presses / side 10 KB Reverse Bottom up Lunges / leg then.. intense shoulder Warmup with Eminem 😉 (Plank / Pushup) A. Strength (00:15-00:35) 4 sets for max reps of:  45 seconds of Dumbbell Bench Press (choose a weight you can handle for 8-10 unbroken […]

Beginner (Bulgarian Split Squats / Pistols)

Tabata Warmup: 3 rounds of..Round 1: High kneesRound 2: Air SquatsRound 3: Jump SquatsRound 4: Mountain ClimbersRound 5: Pushups A. Strength3 sets of:Bulgarian Split Squats x 8-10 reps each leg (slow decent) Single-Arm Dumbbell Row x 8 reps rest 1-2 min between each exercise. B. Conditioning17 min BUDDY AMRAPshare workload in teams of 260 push […]

Beginner (Lunges und KB Swing)

A. Strength (00:15-00:35)3 sets of:(Dumbbell) Walking Lunges x 20 stepsand 1 min of wall sit B. Conditioning (00:35 – 00:55) AMRAP 5 minutes of:30 Single-Unders10 Russian Kettlebell Swings Rest 90 seconds, and then… AMRAP 5 minutes of:5 Push-ups15 Box Jumps (or Step-Ups) Rest 90 seconds, and then… AMRAP 5 minutes of:10 Knee Raises10 Air Squats

Beginner (Pull / Push & some Movement Repetition)

a) Warmup: meet the animalsb) Mobility: Shoulder, Hips, Wristsc) Strength:3 rds of:8-12x Seated DB Presses40 sec single-leg Paralette Hold8-12x Ring Rowsafter each exercise 1 min rest d) WOD:Every minute, on the minute, for 18 minutes: Minute 1 – 12 Walking Lunges with dumbbells Minute 2 – 8 Burpee Box Jump-Overs Minute 3 – 12 v-upse) Finisher:2 rounds wall […]

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 […]