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...
Read moreHome WOD, 18.11.2020
Warm Up 3 rounds of: 8/8/8 Y/T/W 6 dips 41X1 8/8 single arm biceps curls A. 30" on/30" off for 3 rounds russian twists v-ups sissor kicks hollow hold B. 3 rounds of 45" single leg glute bridge hold (each leg) 45" single leg glute bridge (up and...
Read moreHome WOD, 17.11.2020
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: 50-40-30-20-10 sit...
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 odd: 3/3 pistols (weighted if possible)...
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 hold 1 min. rest B. For time...
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