Fitness Redefined

A. 12 Min YGIG Tof3 3 Dragon Flags/1-3 Skin the Cat - B. 12 Min Skil Work YGIG I 3/Side Twisting Step Up II 3/Side Tw SUp + WB Catch II...

A. 3 sets not for time of: 5-7 box step down with light KB in Goblet position /side @3011 into 20-30 sec /side single arm plank - B. 4-5...

A. 3 sets of: 6-8 KB Skull Crushers with partner supporting elbow + 6-8 DB/KB Pull over 20-30 sec arch rocks - B. 4-5 sets of: 5-7 Sled...

A. Practice Fig. 4 positioning and leg cycling mechanics - B. Metronome jogging - focus on good cycling mechanics for every step 5x @ 110...

A. 3 sets not for time of: 5-7 box step down with KB in Goblet position /side @4011 20-30 single arm plank /side – B. Every 2 min x 6...

Hero Wod „Nils Müller“ Dieses Hero Wod ist unserem "Event Manager“ Nils a.k.a Legolas gewidmet. Er wurde vergangenem Dienstag an der Nase...

A. 3 sets of: 6-8 KB Skull Crushers with partner supporting elbow + 6-8 DB/KB Pull over 20-30 sec flying Arch Hold – B. 4 sets of: 5...

12 min at the top of a dip position (static or on rings when possible) 20-30 sec. Hollow Hold 20-30 sec. Right Twisting Hollow Hold 20-30...

A. 5 Sets 6-8 Static Dips @ 3113 (v_^-) 6-8 Bent Over Flies @ 3333 – B. 8 min at the top of a dip position 20-30 sec. Hollow Hold 20-30...

A. 5 sets 6-8 /side DKB front rack deficit reverse lunges 6-8 /side DKB front rack lateral elevated lunges 20 sec /side Flying plank hold...

A. 7x1 Power Clean and Jerk – B. 25 AMRAP 5 Strict HSPU 10 Jumping/Kipping Pull Up 15 DB/KB Walking Lunges 200m Run/300m Row 1...

A. Glute Bridges with BB 8-12 legs apart 8-12 legs together (squeeze knees together) – B. 5 sets 1 Lunge Clock 3-5 in each position 8...

A. 5 Sets 4-6 Static Dips @ 3333 4-6 /side Bent over reverse delt flies @ 3330 (^-v_)* *perform on a bench as you would a bent over row _...

A. Practice: Breathing and running technique _ B. 10x 100 m run (walk back and focus on breathing and technique, not for speed) _ C. 3x...

A. EMOM 8 8 SA KB Snatches *alternate Arm/Round – B. 5x 6-8 Strict Ring Dips into 4-6 Pistol Eccentrics on Box/Side – C. 12 Amrap 4 Power...

A. 4 sets 8-12 /side Elevated deficit lunges @ 3310 (v_^-) *with banded abduction, just under knee 30 sec /side suspended side hold...

A. Practice flying plank and work up to 20-30 sec holds per side – B. 4 sets 6-8 /side UL Ring Rows @ 1331 (^-v_) 6-8 Front Squats @ 5510...