Training Do. 18.10.2018

WarmUp:        20-20-20-20

  • Garbage Ball
  • Divide box in two equal halves with 60cm boxes and create two equal teams
  • Every team has 10 wallballs in their half (same number of kilos)
  • On count of 3-2-1 GO every team must try and get their “garbage” into the other team’s half
  • 6 Sets 1 minute
  • After every minute the team with the lowest Kilos garbage in their half wins
  • Penalty for losing team members: 5 burpees

Strength:

  • 10 Min of Bar Gymnastics
    • Beginner:
    • EMOM: 3 Banded Strict-PullUps + 3 Banded Kipping PullUps
    • Advanced:
    • EMOM: 3 Strict PullUps + 3 Kipping PU + 3 Chest-to-Bar-PU
    • Elite:
    • EMOM: 2 BarMuscleUps + 2 PU

 

  • Back Squat
    • 5 Sets with 5 reps each
    • Between reps 3 SEC pause in squat position
    • Try to increase weight but focus on getting all reps done

 

WOD:

Super Mario

  • AMRAP in 15min
    • 30 Triple or Double Unders / 60 Single Unders
    • 10 Slam Ball over Shoulder (40/30/20kg)
    • 30 Triple or Double Unders / 60 Single Unders
    • 15 Toes to Bar or Knee to Chest

 

AFTER PARTY:            Stretch and black roll

Address
Gustav-Hertz-Str. 15, 94315 Straubing
Phone
(09421) 9890750
Open hours
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