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

8. Juni 2022

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Wednesday, June 8th 2022

Warm-up
A. General
EMOM 4 mins:
Min 1- 3 Scap pulls + 3-5 Beat swings + 7 banded straight arm lat pulldown
Min 2: Row/Bike/Ski/Run

B. Mobility
Dynamic hip to lat slide stretch
10 reps/side

C. Specific
Goblet squat hold + shift
3 x 10 seconds stretch/ankle. Stand up for 5-10 seconds before the next set

Weightlifting
Back Squat (4 x 1, 4 x 3)
Don’t exceed your 1RM

TC: 10-15 min
Score: Heaviest Weight

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 minutes
3 Burpee box jump overs 24/20"
6 DB Cleans 2×22.5/15 KG
9 Cal Row

TC:20 min
Score: Rounds and Reps

Extra Accessory
Metcon
3 sets
6/6 Rotational Med Ball Scoop Toss @9/6 kg
12 Alternating Plank bird dogs

PROBETRAINING ANMELDUNG