Training Do. 28.03.2019

 

Warm-up:       20-20-20-20

  • Warm-Up: EMOM8
    • 5 dumbbell swings (moderate weight)
    • 5 Push-Ups on your knees
    • rest of the minute double unders/single unders

 

Strength:  

  • Kettle Bell One-legged deadlift
    • 5 Sets with 5 reps each per leg
    • Increase weight after every set

 

Strenght2:

  • Ring Push Ups
    • EMOM10
    • do 5-7 reps – if possible go weighted

 

WOD:

The Flamethrower

  • For time: 10-9-8-7-6-5-4-3-2-1 reps of
    • Goblet Squats (go HEAVY)
    • Strict Pull Ups / Ring Rows
    • Russian Kettle Bell Swings (same KB as for Goblet squats)
    • Hand-Stand-Push-Ups / Hand-Release-Push-Ups

TC: 20min

 

AFTER PARTY:            stretch and roll

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