Kategorie: Bodyweight

BODYWEIGHT 24/01/2019

A. Skill work on Handstand for 30 min   B. Conditioning 15 min AMRAP – heavy cindy 5 strict pull ups 10 parallette push ups 15 goblet squats 16/12

BODYWEIGHT 22/01/2019

A. Skill On a 25-minute clock, with no rest between: 15 minutes of handstand practice 10 minutes of L-sit practice 5 minutes of double-unders B0. Prep for WOD 15 min work on Muscle Up and Pistol B. Conditioning 7-6-5-4-3-2-1 reps for time of: Strict muscle-ups (no kip, work from ground with ring transitions and negative […]

BODYWEIGHT 17/01/2019

A. Skill EMOM for 15 minutes (3 sets of each): Minute 1 – Supine Ring Rows x 8-10 reps @ 2111 Minute 2 – Side Plank (Left) x 40 seconds Minute 3 – Side Plank (Right) x 40 seconds Minute 4 – Reverse Snow Angels @ Wall x 15 reps (slow & controlled) Minute 5 […]

BODYWEIGHT 15/01/2019

A. Skill work on your pistol ROM for 10 min EMOM 8 min Odd: 5-8 *weighted pistols per leg Even: 4-6 *weigthed strict c2b pullups B. Conditioning AMRAP from crossfit.com AMRAP 12 minutes of: 1 strict pull-up, 2 push-ups, 3 squats 2 strict pull-ups, 4 push-ups, 6 squats 3 strict pull-ups, 6 push-ups, 9 squats Etc. […]

BODYWEIGHT 10/01/2019

A. Skill invest 20 min in your free handstand B. Conditioning 3 rounds for time of: / from Crossfit.com 06/01/2019 15 inverted burpees (supine to handstand) 1,000-m row 15 burpees over the rower C. Corework 

BODYWEIGHT 08/01/2019

A. Skill work on free Handsstand for 20 min B. Conditioning For time: 50 strict pull-ups 100 push-ups 150 squats

BODYWEIGHT 20/12/2018

A. Skill work on your Handstand skills for 20 min 10 min EMOM Odd: 30 sec weighted Hollow Holds Uneven: 30 sec wallclimb to Shoulder Taps 10 min work on Freestand / Handstandwalk B. Conditioning (28 min) Against a 4-minute running clock… Row 600/500 Meters immediately followed by AMRAP of: 10 strict HSPU 10 T2B […]

BODYWEIGHT 18/12/2018

A. Strength (20min) for 10 min work on active shoulder work on scapular protraction work 15 min on skin the cat progressions 4sets (12min) 90secEmom work: 1st90sec: 6-8 Bulgarian Pullups (https://vimeo.com/218732354/7d7a42fbe0) 2nd90sec: 8/8 pistols B. Conditioning (20min) how fast can you burn 50 calories on the AB rest 2 min SKI rest 2min ROW

BODYWEIGHT 13/12/2018

A. Strength EMOM for 6 minutes of: Interval 1 – Wall-Facing Handstand Marching x 20 reps Interval 2 – one legged* wallsquat (advanced with KBs) for 6 minutes work on your pistol ROM for 5 min EMOM 6 min Odd: 5-8 *weighted pistols per leg Even: 5-8 *weigthed c2b pullups “ B. Conditioning (20 min) […]

BODYWEIGHT 11/12/2018

A. Strength (20min) for 10 min work on lat activation work on pec activation work in a EMOM 10 min on core skill for HS ODD: 6-8 weigthed C2B EVEN: 6-8 weigthed stationary Dips B. Conditioning (25min) For time: Row/Ski 2,000 meters or 100 cal Bike 50 wall-ball shots Row/Ski 1,000 meters or 50 cal […]

BODYWEIGHT 07/12/2018

A. Prep for WOD B. Conditioning ( total work time 42 min inkl rest) Tabata Mode On 8 x 20/10sec (total 4min) Pushup (for 4 min)  / Push Ring Row (for 4 min) / Pull Airsquat (for 4min) / Squat 3 min rest Sationary dips  (for 4 min)  / Push strict Pullups (for 4 min) […]

BODYWEIGHT 04/12/2018

A. Skill (18min) 3 Rounds of 4 stations with 60 sec work 30 sec for change min 1: AMRAP Seated L-Sit Legless Rope Climbs / Legless Climbs / Isometric Chinuphold min 2: AMRAP Single Leg Box Stepups (only driving leg is that standing on the box, no push of ground) min 3: AMRAP Archer Pushups with […]

BODYWEIGHT 29/11/2018

A. Strength 4 sets to max out on: a, Ring Facepulls (aim for 12 to 15 pulls) b, max out on Wallclimb to Handstandholds B. Conditioning (20 min) 5 x 2-minute rounds of: 15-cal. row Max strict weighted* toes-to-bars (with a medball) Rest 90 seconds select a number of calories that will allow you about […]

BODYWEIGHT 27/11/2018

A. Skill for 20 min work on your max distance broad jump work on Jumpdown from Box / find your height for the EMOM work in a EMOM 10 min on core skill for HS ODD: 6 Broadjumps EVEN: 4-5 Jumpdowns from Box / (jump down from Box, and work on a ninja cat smooth […]

BODYWEIGHT 22/11/2018

A. Prep for WOD Skill. work for 10 min on your Doubleunder 5 min go through rowing technique B. Conditioning 100 cal row/bike/ski 100 DU 90 cal row/bike/ski 90 DU 80 cal row/bike/ski 80 DU … 🙂 🙂 20 cal row/bike/ski 20 DU 10 cal row/bike/ski 10 DU

BODYWEIGHT 20/11/2018

A. Strength for 20 min work on your HS Skill work up from a Frogstand to a Headstand to a Handstandhold work in a EMOM 10 min on core skill for HS ODD: Weighted Hollow Hold for 40 sec EVEN: 2 Wallclimbs to 30 sec HS Hold B. Conditioning AMRAP for 20 minutes: 8 strict […]

BODYWEIGHT 15/11/2018

A. Prep for WOD work on your overall OH mobility for 10 min and work on Frogstand to Handstand Progressions for another 10 min“ B. Conditioning (20 min) For time: 3-minute handstand hold 100 squats 50-meter handstand walk 100 squats 30 handstand push-ups Perform the handstand hold against a wall (with only the feet touching) […]