Stephan Contratti

A: Warm UP (5min)
B: Core (15 mim)
C: Strenght (30mi)
A1:  Warm Up (20min)
B1: Strenght and Skill (25min)
C1: WOD (17 min)

A – C indivitual Traininig

A1 – C1  guided Training

A: Warm UP

5 min Air Bike and some PVC Bar work

B: Core

3 Rounds of
20 GHD Back extensions
20 GHD Sit ups (full range)

C: Strenght

3 Rounds of 
8 strict Ring Dips 
50 Double Unders

Front squats 
5 Sets - 2 reps 
2x  95kg
1x 100kg
2x 105kg

 

A1: Warm UP

10 Bridge Rocks
20sec PVC Shoulder Stretch (each arm)
10 Band pull-aparts
10 Inchworm Push-Ups
 1 length plate drag
50 DU´s

B: Skill

4 Rounds of
 6 Headstand Straddle Press
 6 Toenail HSPU
 6 Handstand shoulder shrug push to hollow
10 weighted hollow rocks (with med ball?)

 

C1: WOD

AMRAP 17min: 
 3 Power Snatches        50 kg
 6 Chest-to-bar Pull-ups
 5 Handstand Push-ups
12 Box Jumps             75 cm