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:
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:
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:
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:
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:
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:
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:
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:
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
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