Workout of the Day 17.04.



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






Mobility

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








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