Training Di. 18.09.2018

WarmUp:        20-20-20-20

  • 10min Practice Single Unders BACKWARDS



  • Squat Hold against the wall
    • 5rounds with 30sec hold
    • Take weight plate and hold it in front of you
    • Try to increase weight for every round


  • 10min Shoulder Press
    • WarmUP: 10-12 reps with empty bar
    • Rest of time built up to heavy 1RM
    • Start light and only do one rep with every weight as long as you fail



„The Gladiator”

  • 20min AMRAP
  • BUY-IN: 1234m ROW (every meter below or above is additional burpees)
  • THEN, as many rounds as possible of:
    • 15 Wallballs (9kg/6kg)
    • 5 Hang Power Cleans (0,75x or 0,5x Bodyweight)
    • 10 Med Ball Sit Ups (9kg/6kg)


AFTER PARTY:            4x 30sec GHD SitUp Hold

Gustav-Hertz-Str. 15, 94315 Straubing
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