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

11. Mai 2022

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Wednesday, May 11th 2022

Warm-up
A. General
30 sec Row or Bike
10 rotating scorpions
30 sec Row or Bike
10 Pause Ring rows
30 sec Row or Bike
10 Beat swings
*Go into Part A. pull-ups at this point with time for practice and instruction*

B. Mobility
PNF Pigeon Stretch
5 seconds Contraction, pushing knee into the floor
5 seconds stretch, relax and bring the chest over the knee
*If any knee pain have the athlete elvate the leg, with the shin on a box

C. Specific (Pre metcon)
Test round
12 OHS @working weight
12 BJ overs

Gymnastics
Metcon (AMRAP – Reps)
3 unbroken sets
2-4 Strict Pull-ups
5-10 Kipping Pull-ups
3-5 Tempo Pull-ups
Rest 3 minutes

Score: Total reps
TC: 10mins

Metcon
Metcon (4 Rounds for reps)
Every 3 minutes for 12mins
2 rounds
12 OH Squats 42/30 KG
12 Box Jump over 24/20"

Score: Time of each round

Extra Accessory
Metcon (Weight)
High hang Clean Shrugs
4 x 4 @100-105% of 1RM Clean
Rest as needed between sets

Warm Up
3 rounds
-Run 200
-10 Warrior Squats

HIIT Session
8 rounds- switch between A and B
Amrap 2, rest 1 min
A)
– 200 m run
– remaining time: Jumping Lunges
B)
– 400 m Bike
– remaining time: Push Ups

PROBETRAINING ANMELDUNG