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

  • Home  
  • 25. Juni...

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

WhatsApp Schreib uns auf WhatsApp!
PROBETRAING ANMELDUNG