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

16. November 2022

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WOD 11/16/2022

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate
3 rds
– 30 sec Burpees
–   5 Russian-Swings (focus on hip extension)
–   5 Hand Release Push-Ups

WOD-Prep
1 rd
– 5 Burpees
– 5 American-Swings
– 3 Push-Ups
Workout (AMRAP – Rounds and Reps)

“Focus. Speed. I am speed”

AMRAP 15
– 12 Burpees
– 5-10-15-20-25. . . 
   – American-Swings (16/24)
   – Push-Ups

Target number of rds: 5 rds (rd of 25 American-Swings)

Minimum rd before scaling: 4 (rd of 20 American-Swings)

Accessory
Front Racked Barbell Box Step-Ups (3 rds
– 14 Barbell Front Rack Step Ups (7/7))
*Rest 1:00-1:30 b/t rds

*Build to a moderate weight; stay the same or build across rds

Focus: With a bar in the front rack position and a 20” box, step up on top of the box to full extension. Repeat on the opposite side. Taking a breath in and breathing out as the step is completed will assist in stability and core engagement.

This is for quality, not for load! Lightfoot touch on the way down.

Cooldown/Mobility (Checkmark)

1 rd
– 1 min. Couch-Stretch e/s
– 1 min. Bicep-Wall-Stretch
– 1 min. Seal-Pose

PROBETRAINING ANMELDUNG