WARM UP For time: Couch Stretch, 2 mins Couch Stretch, 2 mins -- then -- 3 rounds of: 10 Air Squats 10 Push-ups STRENGTH Front Squat...

For athletes who need more than normal programming. if you do not have the opportunity to train 2 sessions per day, you can also put...

Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch. 🏋️🍑 5×3 Paused Back Squat pick heaviest weight...

For athletes who need more than normal programming. if you do not have the opportunity to train 2 sessions per day, you can also put...

WARM UP 3 rounds for quality of: 5 Parallette Push-ups 5 Parallette Dips 5 Squat Jump Laterally Over Paralletts Parallette L-Sit Hold, 5...

Rest Day Rest Days are on thursday & sunday and stands for rest day or day of rest and describes all non-training days that allow your...

ROWING/Bike or SKI - FTP TESTING Row Easy, 5 mins Row (Moderate Fast), 5 mins Active Recovery, 5 mins max rep Row Fasts, 20 mins * Active...

For athletes who need more than normal programming. if you do not have the opportunity to train 2 sessions per day, you can also put...

Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch. 🏋️💪 Deadlift 5×2 @ Heaviest weight across all...

OHS WARMUP For quality: Lat Stretch In Child’s Pose, 2 mins 10 Walk out with push-ups Plate Squat Hold, 1 min 10 Band Shoulder Pass...

For athletes who need more than normal programming. if you do not have the opportunity to train 2 sessions per day, you can also put...

Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch. 🏋️💪 Double DB Fly 4×10 @ Heaviest weight across...

Rest Day Rest Days are on thursday & sunday and stands for rest day or day of rest and describes all non-training days that allow your...

WARM UP 3 rounds for quality of: 5 Pull-ups 5 Bar Dips 10 Pike Push-ups 10 Overhead Squats, 10 kg Plank Hold, 40 secs GYMNASTIC SKILLS...

WARM UP 3 rounds for quality of: 20 Band Pull Aparts 20 Serratus Punches 3 Strict Pull-ups STRENGTH CONDITIONING Every 1 min for 16 mins,...

Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch. 🏋️🍑 Paused Front Squat 5×2 @ Heaviest weight...

For athletes who need more than normal programming. if you do not have the opportunity to train 2 sessions per day, you can also put...

WARM UP 3 rounds for time of: 8 Goblet Squats, 8/6kg 8 Push-ups 8 Air Squats Couch Stretch, 15 secs STRENGTH Front Squat 3-3-3 (incl....

Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch. 🏋️ Paused Shoulder Press 5×2 @ Heaviest weight...

For athletes who need more than normal programming. if you do not have the opportunity to train 2 sessions per day, you can also put...

WARM UP 3 rounds for quality of: 5 Parallette Push-ups 5 Parallette Dips 5 Squat Jump Laterally Over Paralletts 5 sec Hollow Hold, 5 secs...

For athletes who need more than normal programming. if you do not have the opportunity to train 2 sessions per day, you can also put...

Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch. 🏋️🍑 Box Back Squat 5×2 @ Heaviest weight across...