MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

1. August 2020

  • Home  
  • 1. August...

WOD – 20200801
Samstag, den 01.08.2020
Chris

Warm-up
Warm-up
3 Rounds
– 11 Air Squat
– 9 Down & Up
– 7 DB Strict Press (e/s)
– 30 sec Downward Facing Dog

Strength
Today’s strength part is focused on the shoulders. Alternate between A1 and A2, but do not perform them as supersets!
Half Kneeling Filly Press (2-3 sets of 8-10 each side)
Seated External DB Rotation (2-3 sets of 10 each side)

Pre-WOD
– take some time to practice the Deck Squat/Pistol

Workout
Metcon
AMRAP 12 min
– 30 Mountain Climber (it)
– 20 (Ab-Mat) Sit-Up
– 10 Deck Squat*

*advanced athletes can perform these as Deck Pistol Squats (5 e/s)

Mobility
2 Rds. of:
– 1 Min. Dynamic Cobra Stretch
https://www.youtube.com/watch?v=8tjNVwKPpaQ
– 1 Min. Lying Overbody Spine Halos e/s
https://www.youtube.com/watch?v=tOfOlHA-7A0
– 1 Min. Instep Half Hip Circles e/s
https://www.youtube.com/watch?v=i4KTSJndIMY

Mobility (optional extra focus)
This week’s optional extra focus is an over all body routine and takes just 10 min. Perform this routine every day, either directly after getting up or just before going to bed (or both).

– 2 min Cat-Cow
https://www.youtube.com/watch?v=MijEDww7Z9s
– 2 min Release Shoulder Shrugs
https://youtu.be/yvFAHU4iLiA
– 2 min Death March (no weight)
https://www.youtube.com/watch?v=ZGchgrQLfno
– 1 min Dynamic Samson Stretch e/s
https://www.youtube.com/watch?v=V3-tEdWuTbc
– 1 min Lying Overhead Spine Halos e/s
https://youtu.be/mFHJynMFaxo

WhatsApp Schreib uns auf WhatsApp!
PROBETRAING ANMELDUNG