Workout of the Day 06.11.2020







General WarmUp


4' EMOM

A: Lunges

B: 1 Burpee every 3,5,7 sec


Mobility

Full Squat T-spine rotation


Specific WarmUp

2 Rounds

  • 3 Inch worms

  • 5 Scapula push

  • 10 Cossack Squats

  • 10 Good Morning

  • 10 Alternating Bird dogs


Strength / Skill


5 Rounds

Every 2 Minutes

  • 8-12 Body rows (ring, bar, box, Table, chairs, towel)

  • 8-12 Alternating Plank Pull Through (KB,DB, Wasserflasche, Rucksack)

In remaining time:

  • Max-Effort PushUps


WorkOut


14' AMRAP

  • 30 KBS/Object hip swing (DB, Rucksack, Jutebeutel)

  • 30 Burpees/Down-up

  • 30 Russian push-ups/Push-ups/elevated Push-up

  • 30 High knees (per side)


Cooldown

  • Downward dog

  • Child's pose shoulder stretch

  • Half Kneelings Hip Flexor

118 Ansichten

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