MONTAG, DIENSTAG, MITTWOCH & FREITAG

06:00 - 08:15

MONTAG - FREITAG

16:00 - 22:00

SAMSTAG

09:00 - 16:30

SONNTAG

10:30 - 14:00

25. Juni 2020

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WOD – 20200625
Donnerstag, den 25.06.2020
Dom

Warm-up
Warm-up
3 rounds with 45 sec on, 15 sec off
– Burpee
– alternating DB Snatch
– Box Step Overs @20/24"

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 min
– 6 Devil Press
– 6 lateral Burpee Over DBs
– 6 DB Power Clean
– 6 lateral Burpee Over DBs
– 6 DB Box Step Over
– 6 lateral Burpee Over DBs

Box height: 20"/24"
Dumbbells @2×15/22.5kg

Functional Bodybuilding
3 to 4 giant sets of Supinated Bent Over Row (FB1), Reverse Butterfly (FB2), and Powell Raises (FB3).
Giant sets mean, that there is only minimal rest between exercises.
Bent Over Row (3-4 sets of 8-12 reps)
Performed as supinated bent over row.
Reverse Butterfly (3-4 sets of 10-15 reps)
Powell Raise (3-4 sets of 8 reps each side)

Mobility
2 Rounds:
– 2 min Instep Half Hip Circles (e/s)
https://youtu.be/i4KTSJndIMY
– 2 min dynamic Rhomboid Stretch (5 sec breathe in and rest/5sec breathe out and move slowly into stretch-position/5 sec hold)
https://youtu.be/i59OoOSfFjo

Mobility (optional extra focus)
– 2 min backwards Shoulder Circles (slow tempo, focus on maximum range of movement)
https://youtu.be/3OyAIB24g00
– 2 min Pec Stretch (e/s)
https://youtu.be/D7R3HFg_Bso

Unsere Maßnahmen zu COVID-19

Deutsch

Anbei findet Ihr alle relevanten Daten für die Maßnahmen, welche wir ergriffen haben, um sicherzustellen, dass Ihr Euch so sicher wie möglich in unserer Halle beim Sport fühlen könnt.

English

Enclosed you will find all the relevant data for the measures we have taken to ensure that you can feel as safe as possible in our hall while playing sports. You will find attached our hygiene measures.

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