Home Workout

Donnerstag, 12.11.20

 

Warm up

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- 2x 30 double unders (Pinguin progression)

- 2x 10 Jefferson stretch

- 3x5 tempo Sq 53X0

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WOD

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10-9-8-7-6-5-4-3-2-1​

- DL (odd objects: dog, partner, kid, ...)

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1-2-3-4-5-6-7-8-9-10​

- jump over stack of books (or partner,...) use shoes!

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on minute: 4, 8,12,16,20​

12 Burpees

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Mittwoch, 11.11.20

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Warm up:

 

-  3x30 pinguins (jump rope progressions)

-  2x 10 stripper stretch

-  2x 15 hollow rocks

-  2x8 dive bomber

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WOD

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EMOM 25´

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1.  10 Boxjumps (chair,  couch, box,...)

2. 15 roll to candle

3. 15 push press (odd object, eg.: bagpack, bottle, wife, kid, cat, ...)

4.  30 Mt. climbs

5.  rest​

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​cool down​

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stretch & chill

 

 

Link:

​Pinguin progression

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Dienstag, 10.11.20

 

Warm up:

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-  30 plank jacks

 

-  30 high knees in place

-  2 x 8 dive bomber

-  2x 8 backextension

-  2x 16 lunges variations

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WOD

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5 rounds

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-  30 jumping lunges (1 leg=1)

-  15 handrelease push ups

-  30 V-ups single legs alternating  V-

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​cool down​

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chill

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Montag, 09.11.20

 

Warm up:

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-   2x8 stripper strecht

 

- 12 tempo Sq @53X0

-  shoulder throughs (brommstick)

-  shoulder rotations (back and forth)

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WOD

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EMOM 20´

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1.  10 HSPU (or progression from chair)

2.  20 superman rocks

3.   AMRAP burpees, touch the ceiling

4.  20 hollow rocks

5.  10 DL (grap bottles, bagpack, some heavy shit,...) ​

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cool down​

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stretch: 

- legs spread apart, bend to each side and middle

- on back: one leg press into floor, other leg knee towards belly and try to straighten the leg, then switch leg

- couch stretch

 

-  breathing for six minutes: 

lie on floor, eyes closed, mouth shut, only nosebreathing

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breath in for 8,

hold for 7,

exhale for 4,

hold for 7,

repeat.

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If you can´t do that,  go with 4-4-4-4

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Sonntag, 08.11.20

 

 

Rest Day

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Samstag, 07.11.20

 

Warm up:

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-  50 Du´s (progression pinguin, no rope needed)

 

-  3 rounds à 5 each leg: 1LRDL (choose your weight)

-  3x 6 roll to candle

-  2x 30 sec. Kobra stretch (Yoga pose)

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WOD

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20 Min.  EMOM

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1.  12 Hamstring curls (mit Wollsocken auf Laminat oder FLiesen)

2.  Plank Position on hands, shoulder tabs (full minute)

3.   24 skater jumps 

4.  12 superman rocks (back & forth =1)

5.  12 burpees

 

movement links:

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Pinguin progression

Hamstring curl

skater jumps

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Freitag, 06.11.20

 

Warm up:

 

3 Min.: mobilit for squat

je 3x12je

je 3x12:

- backextensions on floor

- hollow rocks

3x6

- handstand push up progression from chair

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WOD

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15 min. AMRAP

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- 15 Airsquat (ass to grass)

- 30 V- ups

- 5 HSPU or progression from chair

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Cool down

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cold shower for 5 minutes

 

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Donnerstag, 05.11.20

 

Warm up:

 

2x 45 sec: high knee in place

2x 8 dive Bomber

sit for 5 Min. in "perfect" squat position

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WOD

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24 - 20 - 16 - 12 - 8 - 4

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- DL 6er pack water (1,5 L), or backpack

- burpees

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Mittwoch, 04.11.20

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Warm up:

 

30  jumping stars

30  Back extensions

30  Hollow rocks

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5 - 10 Minuten Dehnen/Mobility

 

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WOD

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Auf Zeit:

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5 Runden

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50  Alt. (Jumping) Lunges

40  Sit ups

30  Push Ups

20  Burpees

10  Pistols

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Dienstag, 03.11.20

 

Warm up:

 

8 Minute Run Slowly-moderate pace

 

4 Rounds:

10 shoulder circles forward

10 shoulder circles backwards

10 AirSquats

10 PushUps

10 ArmCircles forward

10 Arm Circles backwards

10 Jumping Lunges

10 Lunges Rotate

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WOD

 

A)

E1,5 MOM x 3Rounds

 

30sec. WallSit

30sec. AirSquats

30sec. REST

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30sec. Plank hold / Handstand Hold

30sec. Max PushUps /HSPU if possible

30sec. REST

 

B)​

AMRAP 15 Minutes

2-4-6-8-10-…

Mountain Climbs 30x

Overhead 'Reisetasche-Carry‘ 10m (Choose your own weight ;) )