MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

15. Februar 2021

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Home WoD – 20210215

Warm-up
Warm-up
AMRAP 10
– 10 Jumping Jacks
– 10m Bear-Crawl
– 10 Hollow-Rocks

Mobility
2 rds
– 1 min Triceps Stretch e/s
– 1 min Downward Dog Stretch

Strength
Push-Up (Progression)
I) 3-5 rds
– max effort hold on last weeks deficit (chest on hands level)
– 6 10-sec Isometric Towel Bench Press

II) TABATA Plank (8 sets of 20 sec on, 10 sec off)
-> focus on full glute activation!

Workout
Metcon (Time)
3 rds
– 40 Oblique Crunches i/t
– 30 KB/DB Snatches or GTOH i/t
– 20 Backextensions

Extra Mobility Routine

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