Nächstes Schnuppertraining Sonntag 04. Mai 2014 um 14h!

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Saturday 19.04.14

Make up day


A: 1RM back squat, 1RM front squat, 1RM Bench press

B: Fran, Jackie, Cindy or Grace

C: 1RM weighted pull up, 1RM weighted Dip, max rep strictpull ups and dips, max rep kipping pull ups

 

Workouts and space will be organized by coaches, no open gym from 11-13h, no oly lifting, open gym from 13-14:30

Friday 18.04.14

A: 1RM overhead squat

B: 1RM snatch

C: chose between 500m or 2k row for time

 

Yesterdays Grace and Cindy times/rounds. Great Job everybody!

WHITE BOARD. 16.04

Yesterday's Results:

Another successful day at your box.

Thursday 17.04.14

A: spend 15min on oly lifting technique, light weights only, focus on form and speed

B: chose between

"Grace": clean & jerk 135/95lbs, 30 reps for time

or

"Cindy": AMRAP 20min, 5 pull ups, 10 push ups, 15 squats

Wednesday 16.04.14

A: 1RM Front squat

B: 1RM clean and jerk

C: chose one: max L-sit/tuck sit or max handstand walk/hold

 

Yesterdays broad jump, Frand and Jackie scores, great job everybody!

WHITE BOARD. 14.04

Look at yesterday's awesome results:

Best Back Squats: Harun @ 335 and Marc @ 345.

Best Bench Press: Noro @ 265 and Leo @ 255.

Plank Hold: Noro @ 11:05 and Filipe @ 10:05.

 

TRACK RESULTS:

              400M                   5K

 

Andrew 1:08:46                 
Manu 1:17:23
Marlene : 1:23:28               25:55
Carmen : 1:28:00               25:47
Ralph : 1:12:23                  22:00
Claudia : 1:20:98                26:43
Benni : 1:13:00                  28:39
Marita : 1:42:00                 30:00

 

Keep up the effort!

Tuesday 15.04.14

     Skill: Kipping.

    

     Find max broad jump.

 

     Workout: Chose between:

              Fran: 21,15 9 pull ups and thrusters ( 95lbs, 65lbs)  

              Or

              Jacky: 1000 m row, 50 thrusters ( 45lbs), and 30 pull ups.

 

EVERYONE PLEASE NOTE YOUR TIMES AT THE BIG WHITE BOARD AT THE RECEPTION EVERY DAY. MORE BOARDS WILL BE ADDED sSO IT FITS EVERYONE, AND  A SNAPSHOT WILL BE TAKEN DAILY.