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

31. Oktober 2022

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WOD 10/31/2022

Warm-up

1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (get the wheels turning)
-into-
3 rds
– 50 m Run (build in pace)
–   5 Jumping Squats
–   5 Plate Floor-Presses
–   5 Ring-Rows

2. Workout Prep
1 rds
– 50 m run (workout pace)
– 10 Squats
–   6 Push-Ups
–   2 Strict Pull-Ups

Metcon (Time)

„Fred Flintstone“

Freedom (RX’d)
4 rds
– 400 m run
– 40 Squats
– 30 Push-Ups
– 15 Strict Pull-Ups

Independence
4 rds
– 300 m run
– 30 Squats
– 20 Push-Ups
– 10 Strict Pull-Ups

Liberty
4 rds
– 200 m run
– 20 Squats
– 15 Bar Push-Ups
– 10 Ring-Rows

Target time: 18-20 minutes
Time cap each rd: 24 minutes

Cooldown/Mobility (Checkmark)

– 1 min foot smash w/ lacrosse ball e/s
– 1 min Couch-Stretch e/s
– 1 min Foam Roll Lats e/s

PROBETRAINING ANMELDUNG