Warm up: 4 rounds of 45“on/15“off – 1 burpee + 1 air squat – 1 inchworm + 1 push up – t-spine pulses A. Every 2 min for 12 min (6rds) 8 overhead squats with broomstick or 8 wall squats (go as low as possible) B. For time...
Read moreHome WOD, 30.04.2020
Warm up: 3 Rounds 30 sec. slow Air Squats 30 sec. Perfect stretch right 30 sec. perfect stretch left 30 sec. pike hold then 3 Rounds 20 sec. Jumping Jacks 20 sec. Squat Jumps 20 sec. Mountain Climbers A. EMOM12 8/8 single leg hip thrusts 8/8...
Read moreHome WOD, 29.04.2020
Warm up: Sally: Thrusters (song: flower by moby) then 1 min. perfect stretch hold each side 1 min. T-spine pulses 1 min. y t w A. 4 sets of: 10/10 single arm Strict press B. For time: 100 DUs* 80 single arm alt. OH lunges 60 russian twists 40...
Read moreHome WOD, 28.04.2020
Warm up: 3 rounds 1 min. high plank knee2elbow 30 sec. hollow hold 30 sec. superman hold 30 sec. side plank each side A. 45“on/15“ off. 4 rounds Straight leg sit ups T2KB or chair/table/sofa KB swings or backbag swings B. 4×4 min AMRAP / 2...
Read moreHome WOD, 27.04.2020
A. Warm Up for B 8 x 20“on/10“ off mountain climber down&ups B. Every 4 minutes for 40min. 12 burpees 24 squats 36 jumping jacks video: https://www.youtube.com/watch?v=ftmeo-zUAfA #staystrongaustria
Read moreRest Day, 26.04.2020
Home WOD, 25.04.2020
Warm up: 30“on/10“off for 3 rounds bear crawl scapula push ups bear roll hollow rocks WOD: “BARBARA” in the HOUSE 5 rounds of: 20 table rows (RR or pull ups) 30 push ups 40 sit ups 50 air squats Rest 3 min between rounds TC 45 min...
Read moreWOD, 24.04.2020
Warm up: 3 Rounds: 10 air squats 10 plank to push ups 10 jumping jacks 10 curtsy lunges A 3 rounds: 1 min each station: 1: donkey kicks right 2: donkey kicks left 3: superman press behind the neck (Broomstick) 4: rest B. for time 6 Rounds x 10...
Read moreHome WOD, 23.04.2020
Warm up: AMRAP 10 5/5 cossack squats 10 single leg ground to sky reaches 10 alt. Lunges 30 sec plank hold A. EMOM 12 Odd: 5 deficit push ups Even: 10 leg lift over object B. AMRAP 15 1-2-3-4-5-6-7-… Burpees Kipping HSPU (scaling: feet or...
Read moreHome WOD, 22.04.2020
Warm up: AMRAP 8 4 x scap. Push up + pushup 6 bent over reverse flys 8 Russian baby makers 10 alt. reverse lunges A. Every 90 sec. for 12 sets 1: 8/8 Bulgarian split squats 20X0 2: 8-10 table rows 3: 45 sec. wall sit B. 6 rounds for time: 15...
Read moreHome WOD, 21.04.2020
Warm up: 1 min. alt. perfect stretch 40 Seconds Odd Object Deadlifts 1 min. Burpee jump backs 40 Seconds Odd Object Russian Swings 1 min. Mountain Climbers 40 Seconds Odd Object Push Press A. 3 (giant) sets 30 Seconds Bent Over Row Hold (Right)...
Read moreHome WOD, 20.04.2020
Warm Up: 4 Sets: 10 double unders/line hops 30″ Wall Sit 5 Push-Ups 30″ Goblet Squats A. AMRAP 20: 40 Air Squats 10 Strict Handstand Pushups/20 Pushups 10 Reverse Burpees *Every 2 Minutes: 40 double unders or line hops – start...
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