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...
Read moreHome WOD, 19.04.2020
Warm up: 1 min. each station for 3 sets: Hamstring pulses 30“ each side Good mornings reverse Lunge/Air Squat complex Yoga push ups A. „Support your local box fundraiser“ WOD 3: 50 DB deadlift 50 ab mat sit ups 50 box step ups...
Read moreRest Day, 18.04.2020
Home WOD, 17.04.2020
Warm up: 20/20 leg swings 20/20 lateral leg swings 10 ground to sky reaches 30“ twisted pec stretch each side 30“ perfect stretch each side then AMRAP 5 5 down ups 5/5 lunges 5 air squats 5 scapular push ups A. „Zachery Tellier“ For time: 10...
Read moreHome WOD, 16.04.2020
Warm up: 3 rounds: 30 sec. each side Ankle pulses 30 sec. Squat rocks 30 sec. each side Hawaiian squats A. EMOM 12 odd: 3/3 Weighted pistols even: Plank pull through Scaling options for pistols: 1: from bench or chair 2: from split squat bottom...
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