DATE

2022/07/28 DONNERSTAG Lessonplan

RX
AMRAP 15:
5 strict chin-ups
10 DB bench press (35/50 lb)
15 DB deadlifts

INTERMEDIATE
AMRAP 15:
5 strict chin-ups
10 DB bench press (20/35 lb)
15 DB deadlifts

BEGINNER
AMRAP 15:
5 ring rows
10 DB bench press (10/15 lb)
15 DB deadlifts

DYNAMIC WARM-UP | 9:00
1 set:
30-20-10
Jumping jack
Mountain climber (2-ct)
Plank hold on elbows (counted in seconds)

1 set:
10 supinated ring rows
10 hand-release push-ups
10 DB suitcase deadlifts/side
:30 alternating hamstring scoop stretch
– Scale push-ups to knees as needed.

1 set:
3-5 strict chin-ups
10 deficit push-ups on dumbbells
10 DB deadlifts
:30 alternating hamstring scoop stretch

STRENGTH/SKILL | 14:00
1 set:
10 sumo deadlifts – Use an empty barbell

1 set:
10 sumo deadlifts – Use a light load

EMOM 8:
5 sumo deadlift
– Add load every 2-3 sets.

DB BENCH PRESS | 3:00
1 set:
8 DB bench press

MINI-ROUND | 3:00
1 set:
4 strict chin-ups
8 DB bench press
12 DB deadlifts

STRETCHING | 5:00
2 sets:
:30 alternating scorpion stretch
:30 pigeon stretch/leg