Workout of the Day 05.05.



WarmUp 7-9' For Quality

200m Run 10 Sit ups 10 GTOH 20 Double Unders / 30 Sec Attempts Mobility 10 Elbow to knee reach







10 Russian baby maker







10 Birddog






Workout

"Errich...die faule Sau...!"




Part 1

For Time

Rookie 3 Rds - TC 15' Novice 4 Rds -TC 20' Ninja 5 Rds - TC 25 '


If you are a rookie, but want to know if you have it in you please be my guest.

If you are not sure about the Reps, please contact a coach.

Enjoy it and have fun...


3-5 Rounds

400m Run 50 Alt. DB/KB Snatches /GTOH 50 Sit-Ups Round 2: 40 reps of each Round 3: 30 reps of each Round 4: 20 reps of each Round 5: 10 reps of each Rest 2 Min

Part 2 (Optional)

"No worries bra, dis is gonna burn…"

10' EMOM: Min. 1) 50sec. Plank Min. 2) 15 TTB / extended knee raises / V-Ups


Road Runner

5 Minutes @80% 4 Minutes @50% 6 Minutes @80% 3 Minutes @50% 7 Minutes @80% 2 Minutes @50% 9 Minutes @80% 1 Minutes @50%


Cool Down


Walk

600m + perform 3 - 4 Static Stretches of the used muscles today.


Stretch about 30 to 40 Sec on each side:

Butterfly Hold








Wall Straddle








Hip flexor Hold







Spiderman lunge Hold







Squat Strech / Hold









Pigeon Hold








Couch Hold








Knee Hug Hold








Lying hamstring Hold








Ankle Stretch/Hold







Wrist Stretch/Hold








Wall Pec Stretch / Hold







Door frame Stretch / Hold






Underarm Stretch / Hold






Apley Stretch /Hold








McKenzie Stretch / Hold







Back Rack Stretch / Hold








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