
Wir hoffen ihr hattet gestern eine Chance euch von den Workouts der ersten Smash-Week-Hälfte zu erholen, denn schon heute geht es wieder rund!
Denkt daran, nach dem Training euren Cooldown zu absolvieren. Bei erhöhtem Trainingsvolumen ist es zudem umso wichtiger, euch vernünftig zu ernähren und ausreichend zu schlafen, um dem Körper eine Möglichkeit zur Erholung zu geben. 🥦🥗🥩🛌😴
50°NORD CF SMASH WEEK 💥
SCALE AS NEEDED. IF YOU ARE UNSURE CONTACT A COACH!
If you need a Idea for an Alternative movement or weight please let us know.
We are very creative 😉 WarmUp 2 Rounds for Quality 5 × Eight Count Bodybuilder 10 Sit ups 20 Jumping Jacks 1 Wall climb + 10 sec Handstand Hold
10 - 15m /0:45 of each Bear Crawl / Duck Walk / Hollow rocks / Superman Rocks Practise the movements of "TGIF" and prepare for the grind. Strength and Conditioning EMOM
20' EMOM: Min 1: 0:40- 0:45 Jumping Jacks Min 2: 8-15 Ring rows / Strict Pull ups / Table Pullups Min 3: 20-45 sec Handstand Hold / Feet as high as possible Min 4: 0:40 - 0:45 Sec Medball/Sandbag/Pillow Cleans Min. 5: 0:40- 0;45 Sec Russian Twists Rest 2 Minutes, then... "TGIF" for time: Part A
21 - 15 - 9*
DB/ KB / Sandbag Push Jerks Burpee over weight *Run 200m between Sets straight into Part B)
EMOM: 5 Situps 21-15-9
Eight Count Bodybuilder DB/KB Alternating Squat Snatches / GTOH + Overhead Squat
Roadrunner 300m run @50% speed 400m walking 600m run @50% speed 400m walking 900m run @50% speed 400m walking 1200m run @50% speed 400m walking
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