Training Do. 20.09.2018

 

WarmUp:        20-20-20-20

  • 10min Coaches Choice Warm Up Routine

 

Strenght:

  • Bear Complex
    • 1 rep = Power Clean+FrontSquat+PushPress+BackSquat+PushPress
    • All movements without dropping the bar in-between
    • Full hip and knee extension
    • Work up to heavy 1RM within 12min

 

  • Top of Pull Up Hold
    • EMOM8
    • Hold as long as you can but min. 15sec

 

WOD:

„Ring of Fire”

  • 18min AMRAP / 45sec ON / 15sec OFF per station
    • Touch-and-Go-Snatch (40kg/20kg)
    • Bike CAL
    • Toes-to-Rings
    • Single-Unders / Double Unders
    • Hand-Release or / Hand-Stand-Push-Ups
    • Med Ball Sit Ups (9/6kg) / GHD Sit Ups
  • 2 athletes per station

 

AFTER PARTY:            4x 30sec Sorensen Hold on GHD or on bench with a partner holding your feet down

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Gustav-Hertz-Str. 15, 94315 Straubing
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