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

2. Januar 2020

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WoD – 20200102
Donnerstag, der 02.01.2020
Dom

Warm-up
Warm-up
AMRAP7
7 Ring Rows
7 Cal Row/SkiErg/AirBike
7 Air Squats
7 DB Strict Press (each side)
7 Burpees

Strength
3 Supersets (Max reps)
max strict HSPU
12 Double DB Seated Shoulder Press

Scale in a way that you can perform at least 5 HSPU unbroken
3 Supersets (Max reps)
max strict Pull Ups
12 Double KB Bent Over Row

Scale in a way that you can perform at least 5 Pull Ups unbroken

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 25min
400m Run/500m Row/ 500m SkiErg/ 1000m Air Bike
25 KB Deck Squat
25 Push Ups
25 Single DB Devil Press
25 Wall Sit Ups

KB @12/16kg
DB @15/22.5kg

PROBETRAINING ANMELDUNG