18/07/2022
Warmup Strength Skill Squat Clean Basics + POP Every 1'00 x 61 rep Squat Clean - Build in weight Every 1'15 x 61 Squat Clean + 1 Hang Squat Clean Points of Performance Push your knees back as you stand the bar up from the ground,
16/07/2022
Warmup 5'1' Spiderman Hold 10 Banded Good Mornings10 Cossack Squats5 Down Ups Strength Every 1'20 x 86 Jumping Back Squats - Start at 25% & build up every set.Every 2' x 62 Back Squats - Start at 85% & build up every
16/07/2022
Warmup 1:00 Active Spiderman0:30 Plank Shoulder Taps0:30 Cossack Squats0:30 Pigeon Pose (right side)0:30 Pigeon Pose (left side) Specific Warmup with an empty barbell3 Rounds5 Good Mornings5 Elbow rotations5 Front Squats 7' to build to 85% Front Squat Strength Skill Every 2' x 6 : Front Squat3
15/07/2022
Specific Warmup 6'- 10 KB Press Unders - 10 banded Strict press - 30" Passive hang- 10 Banded Goodmornings - 5 Inchworms Skill TOES TO BAR Points Of Performance Position hands on the bar wider than the shoulderFull grip on the barStart hanging with arms
11/07/2022
Niels: Je hoeft niet alles op te schrijven, gebruik wel alles als leidraad & om mensen alles aan te leren. Safety first + Technique on point before adding weight Warmup 30" Air Squats30" Pigeon Pose L30" Pigeon Pose R30" Glute Bridges30" Down
09/07/2022
Warmup 0:30 PVC Passtrough0:30 Inchworm0:30 Pigeon Pose (right)0:30 Pigeon Pose (left) Specific Warmup 5 PVC Overhead Squats5 PVC Elbow Rotations5 PVC Snatch Balance Snatch Balance Complex Basics + POP Every 1'15 x 102 Snatch Balance + 2 Overhead Squats PartnerWOD 14 Rounds in relay:15 Overhead Squats (30/40)9
08/07/2022
Skill The Double Under Points of Performance The Rope is a whipGrip itHoogte van je SprongType sprong: Gestrekte benenEllebogen in positie houdenFeeling touw - Sla uit de polsPolsen net buiten heupRelax en ademen tijdens Tips: Neurological trainingSprong hoogteAdemZie hoe het moetBegrijp hoe een springtouw werktHoofd
07/07/2022
Strength Skill Squat Snatch1. Basics + POP2. EMOM x 6: 2 Squat Snatches with 3 second pause in bottom position3. EMOM x 10: 1 rep - build in weight to a heavy rep POINTS OF PERFORMANCE Stand on feet with hip-width apartHands wide
06/07/2022
Warmup 2' Row30" Pigeon L30" Pigeon R1' Row30" Active Spider Man L30" Active Spiderman R into: 5 Rounds with an empty barbell5 Good Mornings5 Elbow Rotations5 Pausing Back Squats Strength Skill 1 REP MAX BACK SQUAT Timecap: 16' Into:Every 2' x 44 Reps at 85% WOD WARMUP 2 ROUNDS 30"
04/07/2022
Strength / Skill Power Clean: 15" to build to 75% into: EMOM x 62 Power Cleans - Reset every rep EMOM x 12 1 Power Clean + 1 Hang Power Clean WOD 10-9-8-7-6-5-4-3-2-1 Power Clean (80/55)Bar Facing Burpees Timecap: 12' POWER CLEANPointS of Performance Stand on feet with