22. Juni 2022
Jun
22
Wednesday, June 22nd 2022
Warm-up
A. General
2 sets
30 sec row or bike
30sec Front rack stretch on floor or box
30sec Rotating scorpions
2 sets
30 sec row or bike
30sec Front rack stretch on floor or box
30sec Rotating scorpions
B. Mobility
Goblet squat hold + shift
3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set
C. Specific
3 sets
4 Pause Front squat@ Ascending
4/side 1 1/4 Bulgarian split squats*
Weightlifting
Front Squat (Weight)
Metcon
Metcon (AMRAP – Reps)
4 sets of
3 mins work / 1 min rest
20 Hang clean 55/35 kg
20 TTB
Max Bar facing burpees
3 mins work / 1 min rest
20 Hang clean 55/35 kg
20 TTB
Max Bar facing burpees
TC: 16 min
Score: Burpees Completed
Score: Burpees Completed
Extra Accessory
Metcon
3-5 sets
8 Swiss ball leg Curls
45/45 secs Side plank on Swiss ball
8 Swiss ball leg Curls
45/45 secs Side plank on Swiss ball
If no Swiss ball: Use rings or rower bench
HIIT Session
Warm Up
3 rounds
– 10 Medball Thruster -> WBS
– 10 KB Deadlift
– 10/8 cal bike
– 10 Medball Thruster -> WBS
– 10 KB Deadlift
– 10/8 cal bike
Metcon
8 rounds – Tabata Style (20 min)
1. WBS
2. cal Ski
3. KB SDHP
4. Echo Bike
5. Rest
1. WBS
2. cal Ski
3. KB SDHP
4. Echo Bike
5. Rest
Core finisher
3 rounds of
– 20 sec single Arm Push-Up Plank (assisted at rack) l.
– 20 sec Superman W Hold
– 20 sec single Arm Push-Up Plank (assisted at rack) r.
– 20 sec KB SDL Hover Hold
1 Front Squat 1&1/4
1 Paused Front Squat (2sec bottom)
Rest 2-3 minutes between sets
Focus on form !
TC: 12 min
Score; Weight