Samstag, 19.09.2020

Published on 11. September 2020

Workout Of The Day

A)

8 min AMRAP:

800m Run
50 Wall Ball Shots 9/6kg

Max Reps Toes To Bar in remaining Time

5 min Rest

8 min AMRAP:

1.000/750m Row
50 Alt. Goblet Reverse Lunges 32/24kg

Max Reps Box Jumps 60/50cm in remaining time

B)

Optional

EMOM x 6 min:

1) 10-12 V Ups

2) 10/10 Side Plank Arch Ups

Functional Bodybuilding

Push Day FFR

A)

3 Sets:

6-10 Dips + 30s Support Hold + 15s Bottom Hold

30s Rest

3-5 Barbell Strict Presses

30s Rest

60s (weighted) Plank

90s Rest

B)

3 Sets:

10/10 Half Kneeling KB Windmills

30s Rest

3 Slow Controlled Wall Walks (+ Push Up)

30s Rest

60s Handstand Hold

90s Rest

Pull Day East

A)

3 Sets:

6 Double Overhand Grip Deadlifts @2020

60s Rest

16 (weighted) Glute Bridges

90s Rest

B)

3 Sets:

6 Strict (weighted) Pull Ups

30s Rest

6 Strict (weighted) Chin Ups

30s Rest

6-10 Strict Knees To Elbow

30s Rest

20s L Sit Hang

90s Rest