MONTAG, & FREITAG

06:00 - 13:15

MITTWOCH

06:00 - 10:00; 12-13:00

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

1. September 2021

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WoD – 20210901

Warm-up
Warm-up
2 rounds
– 200 m Run
– 10 Beatswings
– 10 Ring Rows

Mobility
2 rounds
– 1 min Shoulder Box Stretch
– 45 sec Half Split e/s

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 30 min
– 400m Run or 500m Row/Ski or 1000m Air Bike
– 20 DB Snatches it @15/22.5kg
– 10 Pull-Ups

Score: Rounds + reps. Completing the Run/Row/Ski/Bike equals 1 rep.

Note: You can choose your cardio, but cannot do the same twice in a row

HIIT Session

Warm-up
5 min Cardio
2 rounds
– 10 Hand Release Push-ups
– 10 Air Squats
– 30 Jumping Jacks

Metcon
3 rounds- 1 min work/1-min rest

1) Floor Press
2) Split Squats
3) Barbell Rows
4) Glute Bridges
5) Push-ups
6) 1 ½ Squats with Barbell

PROBETRAINING ANMELDUNG