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Workout Of The Day

Hier findest du unsere Workouts nach Tagen sortiert. So kannst du dir schon vorab ansehen, was dich in unseren Stunden erwartet! Du findest unsere Workouts ab sofort auch in der SugarWOD App (iOS / Android) und mittels “WODs” Button links unten auf unserer Homepage.

Wednesday, Jan 27, 2021




HomeWOD 27.1.2021

CFA HomeWOD 27.1.2021



Warm up
EMOM8
odd:: 20/20 sec Lateral Plank on Elbows
even: 30" Handstand Hold


Part A
4 ROUNDS FOR QUALITY
20/20 Bulgarian Squats
20 tempo Romanian Deadlifts 31x1


Part B
FOR TIME*:
50 G2OH
50 Goblet squats
50 G2OH
50 1-arm-Push presses
*10 Box Jumps or Tuck Jumps everytime you break


Tuesday, Jan 26, 2021




HomeWOD 26.1.2021

CFA HomeWOD 26.1.2021



Warm up
1 min each station for 3 rds
passthroughs
30" each side twisted pec stretch
t-spine pulses
deep squat progressions


Part A
EMOM6
10 leg lift over object
30" prone OH raises with broomstick
EMOM5 with a broomstick
5 OH squats 3211
then
EMOM5
5 narrow grip OH squats


Part B
Climb a ladder in 7 min
3-6-9-12-15-18-...
Thrusters
burpees over object

rest 3 min

Climb a ladder in 7 min
3-6-9-12-15-18-...
Wall squats
push ups


Monday, Jan 25, 2021




HomeWOD 25.1.2021

CFA HomeWOD 25.1.2021



Part A
Warm up for B

1 min run in place
20 alt. perfect stretches
20 russian babymakers
20 G2OH


Part B
CAPTAIN TOM

10 rds for time of

30 lunges
4 devil presses
19 airsquats
20 double unders/40 SUs or 20 Jumping jacks

followed by
100 burpees


Sunday, Jan 24, 2021




24.1.2021

RESTDAY
Take a full restday

or

go for a walk/run/hike

or

work on mobility


Saturday, Jan 23, 2021




HomeWOD 23.1.2021

CFA HomeWOD 23.1.2021



Warm up
1 rd
20/20 passthroughs
10/10 around the world
10/10 windmills
10 burpees


Part A
SNATCH

with a broomstick

EMOM3
3 halting snatch DL + 3 Snatch high pull
EMOM3
3 Muscle snatch
EMOM3
3 hang power snatch + 1 power snatch


Part B
AMRAP10

20 step ups weighted
15 table rows (bent over rows)
10/10 russian twist

rest 2 min

AMRAP10

20 goblet lunges
15 victory raises
10/10 knees 2 eb in high plank


Friday, Jan 22, 2021




HomeWOD 22.1.2021

CFA HomeWOD 22.1.2021



Warm up
FOR QUALITY:
10/10 Turkish Get Up*
*every 4 reps: 10 Down & Up


Part A
14´EMOM:
odd: 30" Goblet Wall Sit + max Goblet Squats
even: 30" high knees


Part B
4 SETS:
5 Tempo Squats 51X1
6/6 Drop Reverse Lunges
7/7 Glute Bridge Bench Press 31X1

(log load for each ex.)


Thursday, Jan 21, 2021




HomeWOD 21.1.2021

CFA HomeWOD 21.1.2021



Part A
Warm up for B

AMRAP 5:
10 elbow jacks
10 mountainclimber
10 burpeejumpbacks
10 Jumping jacks

rest 1 min then

AMRAP 5:

10 scapula pushups
20" superman hold
30" plank


Part B
EMOM30

1: 6-8 burpees
2: 15 V-ups
3: 6-8 burpees
4: 15/15 plank shoulder taps
5: 6-8 burpees
6: 10-12 windshield wipers


Wednesday, Jan 20, 2021




HomeWOD 20.1.2021

CFA HomeWOD 20.1.2021



Warm up
3 rounds
1 min burpee jump backs
1 min inchwormwalks
1 min v-up to tuck up complex
1 min rest


Part A
5 sets of
5 deficit push ups
10 weighted superman
45" plank
rest as needed


Part B
NASTY

7 min AMRAP
5 burpees
7 tuck jumps


Tuesday, Jan 19, 2021




HomeWOD 19.1.2021

CFA HomeWOD 19.1.2021



Warm up
30" on / 15" off for 3 rounds

high knees
push up to pike with toe touches
good mornings
alt. birddogs


Part A
EMOM 12

5 tempo split squat ri 4211
5 tempo split squat le 4211
30" handstand hold


Part B
20 min AMRAP

20 jumping squats
20 biceps curls
20 romanian deadlifts
20 situps
20 bent over rows
20 jumping lunges
20 hspu
20 push ups
20 reverse pulses




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