MONTAG, & FREITAG

06:00 - 13:15

MITTWOCH

06:00 - 10:00; 12-13:00

MONTAG - FREITAG

16:00 - 22:00

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09:00 - 16:30

SONNTAG

10:30 - 14:00

27. August 2020

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WOD – 20200827
Donnerstag, den 27.08.2020
Julian

Warm-up
Warm-up
– 3-5 min of general warm up (row, run,
rope skiping, Burpee, etc.)
2-3 rounds
– 3 Clean Deadlift
– 3 Clean Pull
– 3 Muscle Clean
– 3 Front Squat
– 3 Power Clean

Strength
Today’s strength part is focused on barbell cycling. The weight is the same within each EMOM and increases from EMOM to EMOM, finishing with some heavy(-ish) singles. Rest 1 min between EMOMs.
Power Clean (EMOM 3 min of 5 tng PC)
Power Clean (EMOM 3 min of 3 tng PC)
Power Clean (EMOM 3 min of 1 PC)

Pre-WOD
– go through the movements and build to workout weight
– discuss technique and scaling options for dips

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP 14 min
– 16 Deadlift @40/60kg
– 10 (Ring) Dip
– 4 Wall Walk

Mobility
3 Rounds
– 1 Min. Jefferson Curl
https://www.youtube.com/watch?v=5cIp4veAwWc
– 1 Min. Instep Hamstring Stretch e/s
https://www.youtube.com/watch?v=8E9iFyPftXU
– 1 Min. Box Shoulder Stretch
https://www.youtube.com/watch?v=O8RYkqUmGiM

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