Präsenztraining
Warm-UP
2 Rounds with a PVC-Pipe
10 Snatch Grip Deadlifts
10 Snatch Grip HighPulls
10 Snatch Grip Press Behind The Neck
10 Overhead Lunges
10 Squats
Mobilität
2 Rounds
30 Sec each Side Ankle Pulses
60 Sec Russian Baby Makers
60 Sec Shoulder Dislocates
Technik
Squat + Variationen
Squat mit Blick zur Wand + Wall Ball
Air Squat
Goblet Squat
Overhead Squat
1-arm Overhead Squat
Zwischenübung 1
10 x Slow Dealift
– 3:3:3:0 (Down:Deep-Hold:Up:Rest)
10x Slow Row
– 3:3:3:0 (Down:Deep-Hold:Up:Rest)
3 x Slow Deadlift
– 10:10:10:0
3 x Slow Row
– 10:10:10:0
WOD
EMOM for AMRAP
1. Min Slam Ball Thrusters
2. Min Slam Balls over the Shoulder
3. Min Slam Balls
2 minutes Rest
1. Min Slam Ball Thrusters
2. Min Slam Balls over the Shoulder
3. Min Slam Balls
Cool Down
Couch Stretch
CatCows