AKTIVIERUNG / WARM-UP 2-3 times: 5 Complexes each side: Lunge, Elbow to Heel then reach up 5 Complexes each side: Deep Squat with Reach up 5 each side: Back Strech 5 Reps: Downward Facing Dog Strech 5 Skorpions each side https://www.youtube.com/watch?v=IZp86LBbAN8 WOD - A AMRAP in 20 Min. 30 Sec. Plank-Hold 10 Push-ups 30 Sec. [...]
AKTIVIERUNG / WARM-UP 2-3 times: 5 Complexes each side: Lunge, Elbow to Heel then reach up 5 Complexes each side: Deep Squat with Reach up 5 each side: Back Strech 5 Reps: Downward Facing Dog Strech 5 Skorpions each side https://www.youtube.com/watch?v=IZp86LBbAN8 WOD - A 5 sets of 3min AMRAP / 1min REST 20 Jumping Jacks [...]
AKTIVIERUNG / WARM-UP 2-3 times: 5 Complexes each side: Lunge, Elbow to Heel then reach up 5 Complexes each side: Deep Squat with Reach up 5 each side: Back Strech 5 Reps: Downward Facing Dog Strech 5 Skorpions each side https://www.youtube.com/watch?v=IZp86LBbAN8 WOD - A A1: 4 Sets 10/10 Bulgarian Split Squats A2: 15 Jumping Squats [...]
AKTIVIERUNG / WARM-UP 2-3 times: 5 Complexes each side: Lunge, Elbow to Heel then reach up 5 Complexes each side: Deep Squat with Reach up 5 each side: Back Strech 5 Reps: Downward Facing Dog Strech 5 Skorpions each side https://youtu.be/IZp86LBbAN8 WOD - A 3 rounds of: 45sec AMRAP / 15sec REST 1) Standing Crunches [...]
"Hotshots 19" 6 rounds for time of: 30 Squats 19 Power Cleans @ Moderate Load 7 Strict Pull-ups Run 400m Timecap: 38min. Note: Please spend 5min to cool down on any device or jogging
A1: 6-6-6-6 Swiss Ball DB Bench Press @2020 A2: 5-5-5-5 Pendlay Rows @20X1 A3: 4-4-4-4 Power Snatch (no TnG - reset after every rep) Start every 1:30min one of the exercises (alternating) B: AMRAP in 10min of: 5 Power Snatches 7 Bar Facing Burpees 9 Abmat Sit-ups C: Mandatory Cool Down of 5min on any [...]
EMOM for 40min of @ STEADY FLOW: 1) 5/5 Goblet Cossack Squats 2) 40sec. Bike 3) 10 DB Skull Crushers 4) 40sec. Ski 5) 3 (heavy) Front Squats 6) 40sec. Assault Bike 7) 30sec. V-Ups or Tuck Crunches (go fast here!) 8) 40sec. Row Note: Please spend 5min to cool down on any device or [...]
A1: 4 sets of: 40-60sec. Banded Isometric Squat Hold A2: 4 sets of 15 Banded Russian Swings Start every 1:30min one of the exercises (alternating) B: Tabata Squats @20secs + Squat Hold @10secs "Rest" Rest 2min Tabata Push-ups @20secs + Push-up Hold @10secs "Rest" Rest 2min Tabata BB Good Mornings @20secs + Good Morning Hold [...]
A: 3-3-3-3-3 Segmented Clean Grip Deadlifts Start every 2min a set. B: In Teams of 2, AMRAP in 20min of: 16 Single Arm KB Split Snatches @ light - moderate 16 Wallballs 16 DB Deadlifts @ moderate C: Mandatory Cool Down of 5min on any device or jogging OLYMPIC WEIGHTLIFTING WOD A: Squat Snatch 3 [...]
A1: 4-4-4-4-4 Seated Hurdle Jumps (challenge your height!) A2: 8-8-8-8-8 Zottman Curls @3030 Start every 1:15min one of the exercises (alternating) B: 4 rounds for quality of: 10 Front Rack Lunges (5/5) @ Medium Rest 15sec. 10 Floor Presses @ Heavy (same bar as FR Lunges) Rest 15sec. 10 DB Box Step Overs @ Heavy [...]