Training Di. 27.11.2018

Warm-up:       20-20-20-20

  • 5 rd´s of
    • 5x Lat Pull Ups
    • 5x Shoulder only Push Ups
    • 10x Glute Bridges
    • 10x Donkey Kickback (5per leg)

 

Strength1:

  • Slow Strict Pull Up
    • AMRAP in 10min of SLOW Pull Ups
    • 1 rep = 5sec Pull (until chin over bar) and 5sec down (active shoulder)
    • Beginner: Use elastic band
    • Advanced/Elite: Go weighted

Strength2:

  • Glute Ham Raises / Nordic Ham Curls on the floor
    • 5 sets with 6-8 reps
    • Keep hip open and do no pike while getting back up

 

WOD:

  • NATE – Straubing Style 15min AMRAP
    • 4 Burpee Pull Ups (RX: 2 Muscle Ups)
    • 4 Push Ups (RX: 4 Hand-Stand-Push-Ups)
    • 8 Wall Balls (RX: 8 24/16kg KettleBellSwings)

 

 AFTER PARTY:            4x 10sec False Grip Hold (Beginner: Dead Hang)

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