Training Di. 05.02.2019

Warm-up:       20-20-20-20

  • Warm-Up: “Flight Simulator”
    • With an 8-minute running clock try to finish
    • 5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 reps of Double-Unders
    • Rope must stop moving before starting the next set. Rest as needed between sets. If a set is broken, athlete must start again from the beginning of that set.
    • Single-under allowed for beginner

Skill:

  • Bulgarian Split Squat / RFESS
    • Take 2 DB or KB and do 5 reps per leg
    • Increase weight for every set
    • 5 Sets in total
    • Go as heavy as possible

Strength:  

  • ½ Durante Core: 5 rounds of
    • 5 Hollow Rocks
    • 5 V-Ups
    • 5 Tuck Ups
    • 5 sec Hollow Hold
    • Rest 1 minute between sets

 

WOD:

C L I F F H A N G E R

  • In teams of 2
    • AMRAP in 14min of
    • CAL ASSAULT BIKE
    • While partner dead hangs from bar
    • Bike must stop as soon as partner drops off the bar

 

 

AFTER PARTY:            Stretch and roll

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