Training Do. 13.09.2018

WarmUp:        20-20-20-20

  • 10min Running Clock Glutes and Hams WarmUp
    • 20m Banded side walks
    • 10 Glute Bridge
    • 10 One-legged Glute Bridge (5per leg)
    • 10 Donkey Kickbacks (5per leg)
    • 10 Good mornings
    • Start again until 10min are over

 

Strenght:

  • Glute Ham Raises
    • 5 Sets with 10 reps
    • Either grab a partner who holds down your feet on the floor or do it on GHD

 

  • Hand Stand Walk
    • 10min running clock
    • Accumulate as many meters as possible
    • Advanced: Set up some obstacles to walk over
    • Beginner: Hand-Stand-Walk-Progression on wall with hand raises and shoulder taps

 

WOD:

„Hips Hips Hooray”

  • 10min AMRAP
    • 4 Hand-Stand-Push-Ups / Scaled: legs-elevated-Hand-Release-Push-Ups
    • 8 Russian Kettle Bell Swings 28kg / Scaled: 20/16kg)
    • 12 Toes-to-bar / Scaled: knees-to-elbow

 

AFTER PARTY:            4x 30 sec Dead-Hang, focus on correct grip and active shoulders

Address
Gustav-Hertz-Str. 15, 94315 Straubing
Phone
Open hours
s.Trainingszeiten