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Rudermarathon

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Rudermarathon @ CF ACE
Rudermarathon @ CF ACE
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INSTAGRAM

Viel Spaß mit unserem Freitagsworkout wünscht euch heute Paloma 💪 @paloma_schreiber . Homeworkout 3.4.2020 . warmup: 3 sets 40 jumping jacks 10 cossack squats 10/10 side lying rotations 10 shinbox extensions 10 ohs (broomstick, towel, etc.) mobility: 2 sets 10 shoulder lockouts (broomstick, towel, etc.) 30sec box shoulder stretch . strength: every 2:30 x 4 sets 30/30sec star side plank + 30sec gymnastic swimming . wod: Martins Geburtstagsworkout 2min on/1min off x 5 sets 45sec wallsit 10 burpees + max reps squats or ohs (broomstick, +backpack, single arm) . ABpril: 3min alternating side bends (alternate every 10reps) . . #staystrongaustria #lunges #crossfitace #crossfit#fitness #stayfit #staystrong #dumbbellworkout #staypositive #homeworkout #stayathome #austria #workout #training
Martin stellt euch unser heutiges Workout vor : viel Vergnügen!! Und #stayathome 💪 . Homeworkout 2.4.2020 . warmup: 3 sets 5/5 step through lunges 20/20sec samson stretch 10 downdog toe touches 10 wallsit extensions 10 superman to pushup . strength: bulgarian split squats 20-18-16-....4-2 (each leag) 60sec rest after full set (both legs) if you use weight start at 10 & go down by 1rep every set . wod: on the minute for 15min 1) 5-10 hspu 2) 10/10 single arm bent over rows 3) 30sec lateral bunny hops . ABpril: 20sec on/10sec off x10 russian twists . mobility: 2min/side lizard 2min standing straddle . . #staystrongaustria #core #abs #crossfitace #crossfit#fitness #stayfit #hspu #staystrong #easterbunny #staypositive #homeworkout #stayathome #austria #workout #training
ABril Tag 1 😊💪 Viel Spaß bei unserem heutigen Workout - auf dass es bei euch auch so locker flockig wie bei Jo aussieht 😊 . Homeworkout 1.4. 2020 . warmup: 3 sets 30 mountain climber 10 downdog/updog 10 cat/cow 10/10 hamstring pulses 5/5 windmills . strength: 5 sets 10sec pike hold 10 pike ups 10 2count pike flutterkicks 10 leg raises 1min rest . wod: amrap 13min 10-20-30-40... chair dips glute bridges situps mobility: 2min/exercise seal bound angle . . . #staystrongaustria #core #abs #crossfitace #crossfit#fitness #stayfit #staystrong #glutebridge #staypositive #homeworkout #stayathome #austria #workout #training
Heute gab es wieder ein Liveworkout mit Jo, diesmal unser geliebtes "Würfelspiel" Schön, dass so viele dabei waren!! . warmup: 3 sets 40 butkickers 10 air squats (wide to narrow) 10 downdog/updog 10 glute bridges 10 dbl leg/dlb arm deadbugs . 1)plank: 3min15sec 2)strength: every 3min x 4 sets 10/10 single leg squats off chair 5 y-t-w 3)wod: amrap 25min "Würfelspiel" 25sec/exercise 1 - russian swings 2 - divebomber 3 - crossbody mountain climber 4 - froghops 5 - hollow hold 6 - plank extensions ... . #staystrongaustria #plank #snatch #community #crossfitwod #crossfitace #crossfit#fitness #stayfit #staystrong #staypositive #homeworkout #stayathome #austria #workout #training
Viel Vergnügen mit unserem heutigen Workout wünscht Euch Paloma @paloma_schreiber Gemeinsam statt einsam fit bleiben 💪💪 .1) plank: 3min5sec 2)strength: for quality 10-8-6-4-2 handstand pushups + 10/16-12-8-4 sec handstand hold rest as needed between sets scaling: strict/kipping/pike on chair/pike on floor/pushup 3)wod: on the minute for 20min 5 jumpsquats 5 no pushup burpees 5 hand release pushups (wenn du länger als 40sec dafür brauchst, bitte 4-4-4. wenn du kürzer als 30sec dafür brauchst, bitte 6-6-6 oder 7-7.7) .. #staystrongaustria #plank #burpees #pushups #community #crossfitwod #crossfitace #crossfit#fitness #stayfit #staystrong #staypositive #homeworkout #stayathome #austria #workout #training
So schön, mit euch allen gemeinsam zu trainieren ❤️ . .1)plank : 3min 2)strength: 4 sets 10 front loaded good mornings 15 hamstring slides 20 side plank hip lifts every 3min starts a new set 3) wod: amrap 12min 100 jumping jacks 80 mountain climber 60 shoulder to oh 40 situps 20 thruster mobility: 3min/exercise pancake stretch frog stretch .. #staystrongaustria #plank #snatch #community #crossfitwod #crossfitace #crossfit#fitness #stayfit #staystrong #staypositive #homeworkout #stayathome #austria #workout #training

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achieve constant effects

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