Home Workout

Samstag, 09.05.20

Warm up                     TC: 12 minutes

 

Warm Up

- 2x 30 meter high knees

- 2x 15 meter heels to butt

- 30 one leg hops (each leg), sets of 5

- 2x 100 meter backward running

 

 

WOD             TC: 37 minutes

 

find a 400 meter track

 

- 8 rounds á 400 meter with 75-80% of your maximum speed

- rest 120 sec inbetween, keep walking in that time, don´t sit down

 

Freitag, 08.05.20

Warm up

2 min lunge flow

2 x 12 plank position shoulder tabs

2x 15 jumping jacks

WOD

17 ´AMRAP

- 12 x alternating side lunges

- 12 x  jumping lunges

- 12 x 1arm push press (each)

- 12x roll to candle

Link:

Lunge flow

 

 

 

Donnerstag, 07.05.20

Warm up

30 floor jacks

15 jumping stars

3 min squat mobility

2 x 12 pike push ups

WOD

7 rounds

- 12 x 1 arm thruster (6 each)

- 12 hang power snatch

- 12 hollow rocks

Links:

pike push up

 

 

 

 

Mittwoch, 06.05.20

Warum Up

 

-2x20 hollow rocks

 

-2x20 superman rocks

- 20 airsquat

 

WOD

17 ´AMRAP

- 30 x Mt. climb

- 15 x1 leg glute bridge (each)

- 30 russian twist

- 30 DU or penguin progression

 

Links:

penguin progression

 

Dienstag, 05.05.20

Warm up

- 3x20 DU or penguin progression

- 3 min. Sq mobility

- 3 x 6 Tempo Sq @ 53X0

- 3 x 6 Dive Bomber

WOD

3 rounds

- 75 Airsquats

- 50 plank running

-25 push ups

Links:

penguin progression

plank running

Montag, 04.05.20

Warm Up

- 2 x 8 back extensions

- 20      prone swimmer

- 2 x 8 stripper stretch

- 2 x 6 sprawl

WOD

5 rounds

    6 x  1 LRDL, each leg (DB, KB

12 x  burpee

18 x  V-ups, alternating legs

Links:

sprawl

Sonntag, 03.05.20

Rest Day

Samstag, 02.05.20

WOD

60 min light jogging

heartrate < 135 (be able to talk)

if it rains too much, so a rest day and jog on sunday

Freitag, 01.05.20

Warm Up

 

- 3 min. Sq. mobility

- 30 standing rotating circles with arm

-  20 plank position alt. shoulder stabs

- 12x 1 arm shoulder press

WOD

1 arm DB / KB / bagpack Thruster

15

14

13

12

..

1

every new set diferent arm

 

SCHÖNEN 1. MAI

Donnerstag, 30.04.20

Warm Up

 

- 2 minutes spirals

- 2 x 15 sec high knees/skipping

- 2x8 dive bomber

- 2x8 prone swimmer

- 30 1 leg hops over books

WOD

5 rounds

15 Burpee (step up &down on chair)

15 hollow rocks

15 tuck  ups

15 russian push ups

15 skater jumps

rest 2 minutes between rounds

 

​​

Links:

Spirals

1 leg side hops

russian push up

tuck ups

Mittwoch, 29.04.20

 

Warm Up

 

- 3x30 penguin progression

- 5  inchworm in place, forward

- 5  inchworm in place, backward

- 3 min. squat mobility

- 3x4 dive bomber

WOD

AMRAP 15´

12 DB power snatch, alternating

    9 plank shoulder tabs

    6 table pull ups

Links:​

table pull ups

Dienstag, 28.04.20

Warm Up

- 20 hollow rocks

- 20 superman rocks

- 20 prone swimmers

- 4 min. mobility for Squat

WOD

2 rounds

- 21 Air Sq jumps

- 21 V-Ups

- 21 sec plank running

- 15 Thruster (pick your weight)

- 15 Sit ups

- 15 sec plank running

- 9 pistols

- 9 roll to candle

- 9 sec plank running

Links:

plank running

 roll to candle      (without getting up)

Montag, 27.04.20

 

Warm Up

3x

- 15 floor jacks

- 15 jumping star

- 15 superman rocks

- 6 dive Bomber

WOD

3 rounds

- 35 sprawl

- 75 KB-Swing

- 15 HSPU (or progression)

Sonntag, 26.04.20

REST DAY

Samstag, 25.04.20

Warm up                     TC: 12 minutes

- 2x 30 meter high knees

- 2x 15 meter heels to butt

- 30 one leg hops (each leg), sets of 5

- 2x 100 meter backward running

WOD                           TC: 37 minutes

find a 400 meter track

- 8 rounds á 400 meter with 75-80% of your maximum speed

- rest 120 sec inbetween, keep walking in that time, don´t sit down

cold down

grab a cold Corona on ice - you earned it

Freitag, 24.04.20

​Warm Up

- 2x 10 side lunges

- 2x 8 stripper stretch (grap a bottle of water)

- 2x12 prone swimmer

 

WOD

complete 150 KB/Backpack swing

 

on top of each minute : 3 burpees

cash out

​​

accumulated 5 ´hollow hold

Donnerstag, 23.04.20

Warm up

- 4 x 15 sec. high knees in place

- 20 steps migit walk across the room, mingit

- 2 x12 shoulder throughs with towel

WOD

5 rd.

- 30 Lunges in place, unbroken, forward motion

- 15 HSPU (or prog. from chair,  or elevated push ups feet on couch)

- 15 side plank with rotation, each

Mittwoch, 22.04.20

Warm up

- 3x 20 sec. floor jacks

- 3x12 arm rotation standing circles

- 3x  8 stripper stretch

- 3 minutes squat mobility

WOD

A)

E90 sec. x 6 rd

- 16 x DB/KB /weight alternating Snatch

remaining time: tuck ups

B)

10,9,8,7,..,1

- burpees

- pushups

- thruster

- airsquats

inspired by INVICTUS

 

Links

tuck up

 

 

 

Dienstag, 21.04.20

Warm up

-3x30 mt. climbs

-2x12 prone swimmer

-2x   8 Sprawl

-2x   8 stripper stretch

WOD

Every 90 sec for 8 rd.

- 10 DL (as heavy as you can get - put lots of stones in your bagpack)

-      5 burpees

cash out

acc. 6 minutes of planks 

- 2 left

- 2 right

- prone

Links

prone swimmer

sprawl

E:  cfwestgym@gmail.com

T:  0163  -  678  47  44

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Ruhrstr.  42  B

22761 Hamburg