MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

19. Juni 2022

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Sunday, June 19th 2022

Warm-up
General
Rowling Games

Objective: To hit EXACTLY 100m on the Concept2 rower.

Rules
The individual player tries to row to hit EXACTLY 100m, by rowing continuously (this usually involves rowing to ~80-85 m and letting the fan carry the meters to 100).
The number of meters above or below 100 contribute to the player’s score (eg. if they row 105m, their score is 5, if they row 97m, their score is 3).

Options and Variations
– This can be done with a penalty for every point (eg. a burpee for every meter off).
– Can be done with teams, partners, or as individuals.
– Can switch up the number aiming for (eg. 120m, 143m, etc.)
– All athletes go at the same time, the athlete closest to 100m chooses the movement variation for the penalty and everyone completes the penalty together.

Specific
1. 2 sets
– 8 KB Good mornings
– 6 Push Ups
– 4 Tempo Squats 3sec up and down

2. Warm up and prep all movements with load.

Metcon

Workout
10-9-8-…-2-1
– KB Deadlift*
– Push-Ups
– Air Squats

5 min Rest

1-2-3-…-9-10
– KB Deadlift*
– Push-Ups
– Air Squats

TC: 30 in

Rx+: with weight-vest

*depending on your Skill Level you can either work with one or two KB/DBs

Extra Accessory
Metcon (Time)
100 burpees for time

1

Unsere Maßnahmen zu COVID-19

Deutsch

Deine Gesundheit steht für uns an erster Stelle. Daher kümmern wir uns natürlich darum, dass Du Dein Training bei uns jederzeit ohne Sorge fortsetzen kannst. Wir brauchen dazu jedoch auch Deine Mithilfe - denn nur gemeinsam kann das funktionieren. Bitte beachte bei Deinem Workout stets unsere aktuell geltenden Hygienehinweise und Regeln und desinfiziere weiterhin alles, was Du anfasst.

Zusätzlich findest Du hier weitere Regeln, die zu beachten sind:

  • Ab 03.04. entfallen sämtliche Corona-Schutzmaßnahmen und Zutrittsbeschränkungen. Das heißt, Du darfst wieder ganz ohne Einschränkungen zu uns ins Training kommen - Du brauchst keinen Impf-, Genesenen- oder Testnachweis mehr vorzeigen. Bitte halte Dich dennoch an alle allgemein gültigen Hygienemaßnahmen und Verhaltensregeln für ein achtsames und faires Miteinander.Es besteht damit auch keine Maskenpflicht mehr - Wir empfehlen Dir zu Deinem und unserem Schutz jedoch weiterhin auf allen Laufwegen und in den Umkleiden eine Mund- und Nasenbedeckung zu tragen. Danke

Wir freuen uns, Dich (wieder) persönlich bei uns zu begrüßen. Bis bald und bleib gesund.

Dein Kampfgeist Team.

English

Your health is our first priority. Therefore, we naturally take care that you can continue your training with us at any time without worry. However, we also need your help - because this can only work together. Please always follow our current hygiene instructions and rules during your workout and continue to disinfect everything you touch.

In addition, you will find further rules to be observed here:

  • As of 03.04. all Corona protection measures and access restrictions will no longer apply. That means you can come to our training again without any restrictions - you don't need to show any vaccination, convalescence or test certificate anymore. Nevertheless, please adhere to all generally valid hygiene measures and rules of conduct for a respectful and fair cooperation.Masks are no longer required - however, we recommend that you continue to wear a mouth and nose covering on all paths and in the locker rooms for your own and our protection. Thank you

We are looking forward to welcoming you personally (again). See you soon and stay healthy.

Your Kampfgeist Team.

PROBETRAING ANMELDUNG