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

12. Juni 2022

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Sunday, June 12th 2022

Warm-up
A. General
– 200m jog/row
– 8m Inchworm
– 200m jog/row
– 8m Crab walk
– 200m jog/row

B. Mobility
Banded front delt PNF stretch
– 5 x 5 sec Contract/5 sec Stretch

C Specific
2 sets
– 8 Band Flies
– 8 Banded horizontal press (like push up but standing)
– 8 Band rows
– 8 Sky touches, feet elevated

Metcon
Metcon (Time)
"Black Jack"
For Time
20 Push-Ups, 1 Sit-Up
19 Push-Ups, 2 Sit-Ups
18 Push-Ups, 3 Sit-Ups
…continue this pattern until…
2 Push-Ups, 19 Sit-Ups
1 Push-Up, 20 Sit-Ups"

TC:25 min
Score: Time

Extra Accessory
Metcon
3 sets
10 Banded Psoas march
20 Hip extension on GHD
Rest 60 seconds between sets

*Hold 5 seconds after 10th and 20th reps

PROBETRAINING ANMELDUNG