Warm up: AMRAP 8 10 inchworm (no push up) 10 burpees 10 push ups 10 air squats A. EMOM12 6/6 1-arm-pushpresses 6/6 1-arm-front squats B. Climb a ladder as far as possible in 12 min: 2-4-6-8-10-12-…… odd object thrusters table rows burpees over...
Read moreHome WOD, 16.11.2020
Warm up: 3 rounds of: 10 cat cows 10/10 birddogs 10 reverse snow angels 10 pike toe touches A. 3 x Tabata (8 rounds 20″on/10″off): 1: superman hold 2: down ups 3: side plank reach through (Switch side each round) B. For Time...
Read more15.11.2020, Restday
Home WOD, 14.11.2020
Warm up: 3 rounds 60″ lunges alt. 60″ around the world 30″ hawaiin squats right 30″ hawaiian squats left 20″ plank (lift right arm and left leg) 20″ plank (lift left arm and right leg) A. E2MOM for 5 rounds...
Read moreHome WOD, 13.11.2020
Warm up: 20 passthroughs (broomstick) 20 alt perfect stretches 10 tempo airsquats 3211 A. 3 rounds 15″ front raises 15″front raise hold 15″ lateral raises 15″ lateral raise hold 15″ strict press 15″ overhead...
Read moreWOD, 12.11.2020
Warm up: 30″ on/10″off good mornings (broomstick) romanian DL single leg Rom. DL right single leg Rom DL left hollow hold shoulder press from behind the neck A. EMOM 12 1: 8 single leg romanian DL right 2: 8 single leg romanian DL...
Read moreHome WOD, 11.11.2020
A. Warm up for B 3 rounds of 10 alt. Perfect stretches 10 scapula pushups 10 hollow rocks 10 air squats B. „Zachary Tellier“ For time: 10 burpees 10 burpees 25 push ups 10 burpees 25 pushups 50 lunges 10 burpees 25 pushups 50 lunges...
Read moreHome WOD, 10.11.2020
Warm up: Wrist warmup then EMOM 9 5 yoga push ups 10 air squats 30 sec hollow hold A. EMOM 12 5/5 bulgarian split squats 30″ handstandhold B. 6 min. AMRAP 30 mountain climber 20 cossack squats 10 HSPU rest 3 min. 6 min. AMRAP 30 mountain...
Read moreHome WOD, 09.11.2020
Warm up 3 rounds 10 burpee jump backs 10/10 step back lunges 10/10/10 Y-T-W A. 3 x TABATA (20″on/10″off for 8 rounds) 1: alt. single leg v-ups 2: hollow hold 3: side plank hip drops (alt. side each rd) B. AMRAP 10 10 G2OH 10 alt. OH...
Read moreRestday, 08.11.2020
Home WOD, 07.11.2020
Warm up: 1 min. each station/3 rounds Mountain climbers Halos (use waterbottle) Bear roll alt. 30“ Supine plank/30“ rest A. EMOM 10 10 lateral raises + 10 front raises 10 victory raises + 10 reverse flys (Use DB or waterbottle) B. AMRAP 15 5...
Read moreHome WOD, 06.11.2020
Warm up: 30“on/10“off for 3 rounds Shoulder taps Reverse snow angels Scapula pushups 1+1/4 air squat A. 5 sets 5 table rows 2121 5 deficit push ups rest 45 sec. B. For time: 6 rounds of 20 air squats 10 HR pushups 20 lunges 10 burpees videolink...
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