Warm up: 2 rounds of 30″ fire hydrants + 10″ hold each leg 30″ straight leg lifts + 10″ hold each leg 30″ russian babymakers A. ” booty blaster” 15 min AMRAP 20 frog pumps 20 single leg glute bridges (10...
Read moreHome WOD, 01.12.2020
Warm up: AMRAP 10 5 yoga push ups with toe touch in pike 10 samson stretch 15 line hops 20 alt. curtsy squats A. EMOM12 30" HS hold 30" wall sit 20 leg lift over object B. 10 min AMRAP 5 HSPU 10 jumping squats 15 hollow rocks Videolink: CFA Home...
Read moreHome WOD, 30.11.2020
Warm up: 2 rounds of 20 shoulder taps 20 scap. push ups 20 russian babymakers 10 burpee jump back + air squats A. EMOM 12: odd: 5 deficit push ups even: 20" chin-over-table-hold B. 10 rounds for time: 10 pushups 10 table rows 10 air squats EMOM...
Read moreHome WOD, 28.11.2020
Warm up: 45“ on/15“ off for 3 rounds Lunges forward/lateral/reverse Inchworm with pushup Bear crawl Air squat - jumping squat A. "Durante Core" 5 rounds for time: 10 hollow rocks 10 v-ups 10 tuck ups 10" hollow hold 1 min. rest B. "Fight gone...
Read moreHome WOD, 27.11.2020
A. Warm Up for B 30" each - for 3 rounds run in place leg swings forward right - then left leg swings lateral right - then left mountain climber supine plank B. "12 days of thankfulness" 1-00 SUs (50 JJ) 2 - v-ups 3 - thruster 4 - burpee tuck...
Read moreHome WOD, 26.11.2020
Warm up 3 rounds 30" on/10" off perfect stretch right perfect stretch left halos around the world elbow jacks A. Every 90" for 5 rounds (15min) 1: 8/8/8 front raises/lateral raises/reverse flys 2: 6 batwings 5151 B. EMOM 10 4 burpees 6 air squats...
Read moreHome WOD, 25.11.2020
Warm up: 2 rounds of: 10 ground to sky reaches 20 alt. bird dogs 10 leg lft over object 10 dead bugs A. 3 rounds of: 8 Glute Bridges 2112 60" of tempo push ups 1111 B. "Annie" 50-40-30-20-10 DUs (or SUsx3/or JJ) Situps Videolink: CFA Home WOD...
Read moreHome WOD, 24.11.2020
Warm up: Tabata: Lunges/air squats Tabata: line hops/burpees Tabata: birddogs (switch sides each round) A. EMOM 10 odd: 3 Candlestick to squat even: 20 OH Lunges B. Every 4 min for 4 rounds: 30 thruster 20 bent over rows 10 toes to odd object 5...
Read moreHome WOD, 23.11.2020
Warm up: 3 rounds 30 Jumping Jacks 20 alt. perfect stretches 10 scapula pushups 5 pike pushups EMOM32 1: 5 air squats + 5 jumping squats 2: 5 push ups + 5 dynamic push ups 3: 10 sit ups + 10 V-ups 4: 5 strict HSPU + 5 kipping HSPU Videolink...
Read moreHome WOD, 21.11.2020
Warm up: 1 min. each -for 3 rounds inchworms + 5 scap push ups pike toe touches good mornings russian babymakers 30" hollow hold A. EMOM 12: 1: 10 Superman raises (2 sec. hold at top) 2: 15 Hollow rocks 3: 5/5 single leg romanian deadlifts B. 3 x...
Read moreHome WOD, 20.11.2020
Warm up: 3 rounds 45" on/15" off shoulder taps deep squat progression Windmill right arm Windmill left arm A. "Support your local box" workout 1 AMRAP10 9 DB Snatches (or 1 arm odd object snatches) right 10 air squats 9 DB snatches (or 1 arm odd...
Read moreHome WOD, 19.11.2020
Warm up: 3 rounds 30" jog in place 30" high knees 30" air squats 30" scapular push ups 30" mountainclimber 30" rest A. Tabata: plank up and downs Tabata: plank hip drops Tabata: side plank hip drops right Tabata: side plank hip drops left 1 min...
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