2021/01/23

Home Workout

Warm-up
Warm-up
2 Rounds
1:30 Jump rope or jumping jacks
10 PVC pass throughs
10 ATY with plates
10 Squat with feet together

Skill and Build Up
Warm-up
10 Hanging scap retratctions with pause
3 Top half strict pull-ups
3 Bottom half strict pull-ups
3 Strict pull-ups

wenn eine Klimmzugstange vorhanden

Metcon
Pull-ups (Max reps)
STRICT PULL-UPS
1 Set of max rep unbroken strict pull-ups
Pull-ups (Max reps)
3 Sets Strict pull-up
*50% max reps from part 1.
~1:30-2:00 Rest between sets

Metcon
Metcon
MINIMAL EQUIPMENT OPTIONS
Dumbbells
EMOM 12:00
Min 1: 8 Tempo double dumbbell front squats
Min 2: 15 x 10m shuttle runs
Min 3: 0:50 Plank hold

Bodyweight Only
EMOM 12:00
Min 1: 0:50 Max rep bag front squats
Min 2: 15 x 10m shuttle runs
Min 3: 0:50 Plank hold

front squats with a 0:03 lowering phase and a 0:01 pause at the bottom of each rep.

Cool Down / Mobility
Warm-up
1:00/1:00 Couch stretch

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