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

26. August 2020

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WOD – 20200826
Mittwoch, den 26.08.2020
Saskia | Dom | Philo

Warm-up
Warm-up
2 Rounds
– 10 Air Squat
– 10 alternating DB Snatch
– 10 Burpee
– 400m Run

Pre-WOD
– go through the movements
– 5+ min for individual warm up for WOD movements and building to WOD weights

Workout
Metcon (Time)
0:00-10:00
5 Rounds
6 alternating Devil Press @1×15/22.5kg
12 Box Step Ups with DB

RX+: with 6/9kg weight vest
Metcon (Time)
10:00-20:00
10 rounds of "Cindy"
– 5 Pull-Ups
– 10 Push-Ups
– 15 Air Squats

RX+: with 6/9kg weight vest
Metcon (Time)
20:00-30:00
1 mile run*

*2 rounds around building complex

RX+: with 6/9kg weight vest

Mobility
2 Rounds
– 1 min Frog Stretch
https://youtu.be/IOyp2yf6qIs
– 1 min Puppy Pose w/ Lat Stretch e/s
https://youtu.be/ZBIaTHf6xbI
– 1 min Lying Overhead Spine Halos e/s
https://youtu.be/mFHJynMFaxo

Mobility (optional extra focus)
Our focus is on the hip. This routine gives us a benefit for almost every exercise and can be done at any time of the day, but not directly before your training starts. Have a great week, stretch on and keep in mind: Nothing changes until you do.

– 10 Instep Half Hip Circles e/s
https://youtu.be/i4KTSJndIMY
– 10 Instep Stretch into Instep Hamstring Stretch e/s (Work dynamically: Move into the Instep Stretch and hold the stretch position for 3-5 sec, then move backwards into the Hamstring Stretch and hold for 3-5 sec. Repeat.)
https://youtu.be/AUuVZRT72qM
https://youtu.be/8E9iFyPftXU
– 10 Dynamic Samson Stretch e/s (Hold Stretch Position for 3-5 sec and release for 2-3 sec.)
https://www.youtube.com/watch?v=V3-tEdWuTbc
– 10 Death March Steps e/s
https://youtu.be/qvmzmArTl_g
– 60 sec Couch Stretch e/s
https://youtu.be/hWvcxiCG5To
– 10 Russian Baby Maker (Hold each Stretch Position for 3-5 sec.)
https://youtu.be/WJAR_m38wo4?t=7

PROBETRAINING ANMELDUNG