18.03.2020 Workout of the Day

Tag #3 auf unserem Tele-Fitness-Kanal!😬🖥

Nachdem wir gestern unserem Oberkörper eine Pause gegönnt haben, arbeiten wir heute weiter an unserem PushUp-Cycle!

Viel Spaß, postet eure Scores in die Kommentare und bleibt miteinander in Kontakt - unsere Community bewältigt die kommende Zeit gemeinsam!


#noexcuses #staystrong

Warm-Up

9' EMOM (3 Rounds), for the quality of the movement

Min 1: 8-12 Down ups Min 2: 8 – 10 Superman + 8 - 10 Situps Min 3: 5 - 8m Forward Bear Crawl + 5 - 8m Backward Bear Crawl

















Mobility:

2:00 Wrist Mobility Exercise


4 Sets of Dynamic Pigeon Hold each leg 3- 4 Reps each side

10 Reps of Glute Ham Bridge Hold. Hold 3 -5 Sec at the top

5 -15 controlled Birddog



























Strength: PushUp Cycle


Choose a number of Pushups or Kneeling Pushups you are comfortable with:


Rookie 1 - 5 /

Advanced athlete 5 - 10

After each set of Pushups, you get 10 seconds of rest. Add 1 push up after each set, and add 10 sec of rest after each set. Please note the number you start with, for next weeks cycle.

For example:

5 PushUps (strict / kneeling)

10 Sec. rest

6 PushUps 20 Sec. rest

7 PushUps 30 Sec. rest

8 PushUps And so on…

WOD “No excuses”

10 Rounds for time

10m Alternating Bear Crawl (Forwards/Backwards) 10 Superman 10 Situps

Roadrunner / Dirty Sailor Club:


10x 200m run / row @90 - 100%* speed 60 sec rest

*90 - 100% speed: You are not able to talk. Breathing just through your mouth.

Cool down:

Walk 600m @ low pace and enjoy the sun!

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