Home Workout

Donnerstag, 12.11.20

 

Warm up

- 2x 30 double unders (Pinguin progression)

- 2x 10 Jefferson stretch

- 3x5 tempo Sq 53X0

WOD

10-9-8-7-6-5-4-3-2-1​

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

1-2-3-4-5-6-7-8-9-10​

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

on minute: 4, 8,12,16,20​

12 Burpees

Mittwoch, 11.11.20

Warm up:

 

-  3x30 pinguins (jump rope progressions)

-  2x 10 stripper stretch

-  2x 15 hollow rocks

-  2x8 dive bomber

​​

WOD

EMOM 25´

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​

​cool down​

stretch & chill

 

 

Link:

​Pinguin progression

Dienstag, 10.11.20

 

Warm up:

 

-  30 plank jacks

 

-  30 high knees in place

-  2 x 8 dive bomber

-  2x 8 backextension

-  2x 16 lunges variations

​​

WOD

5 rounds

-  30 jumping lunges (1 leg=1)

-  15 handrelease push ups

-  30 V-ups single legs alternating  V-

 

cool down​

chill

Montag, 09.11.20

 

Warm up:

 

-   2x8 stripper strecht

 

- 12 tempo Sq @53X0

-  shoulder throughs (brommstick)

-  shoulder rotations (back and forth)

WOD

EMOM 20´

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,...) ​

cool down

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

breath in for 8,

hold for 7,

exhale for 4,

hold for 7,

repeat.

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

Sonntag, 08.11.20

 

 

Rest Day

Samstag, 07.11.20

 

Warm up:

 

-  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)

WOD

20 Min.  EMOM

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:

Pinguin progression

Hamstring curl

skater jumps

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

WOD

15 min. AMRAP

- 15 Airsquat (ass to grass)

- 30 V- ups

- 5 HSPU or progression from chair

Cool down

cold shower for 5 minutes

 

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

WOD

24 - 20 - 16 - 12 - 8 - 4

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

- burpees

Mittwoch, 04.11.20

Warm up:

 

30  jumping stars

30  Back extensions

30  Hollow rocks

5 - 10 Minuten Dehnen/Mobility

 

WOD

Auf Zeit:

5 Runden

50  Alt. (Jumping) Lunges

40  Sit ups

30  Push Ups

20  Burpees

10  Pistols

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

WOD

 

A)

E1,5 MOM x 3Rounds

 

30sec. WallSit

30sec. AirSquats

30sec. REST

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 ;) )

E:  cfwestgym@gmail.com

T:  0163  -  678  47  44

  • White Facebook Icon
  • White Instagram Icon

Ruhrstr.  42  B

22761 Hamburg