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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.

Saturday, Nov 27, 2021


HomeWOD



Warm up
30 seconds each station
for 3 rounds:

jumping jacks
supine plank
burpees
bear roll
reverse lunges
REST


Part A
Every 90" for 5 sets

1: 5/5 tempo split squats 3111
2: 5/5 tempo strict press 1131


Part B
Climb a ladder in 15 min

2-4-6-8-....
devil presses
chair dips
4-8-12-16-....
alt. OH lunges


Friday, Nov 26, 2021


CFA HomeWOD



Warm up
1 min run in place with arm circles
1 min alt. perfect stretch with 3 scap push ups
1 min alt. lunges + airsquat
1 min jumping jacks or jump rope (SUs)


Part A - Core Work
3 sets of

30 weighted anchored situps (2" negative)

followed by

3 rounds of
30" on/10" off
high plank toe touches
high plank knee to elbow
tempo push ups 1111


Part B
For time

100 Jumping jacks
90 single leg v-ups
80 squats
70 reverse lunges
60 Jumping jacks
50 single leg v-ups
40 squats
30 reverse lunges
20 Jumping jacks
10 devil presses


Thursday, Nov 25, 2021


CFA HomeWOD



Warm up
3 rounds - 30" on/15 off

shoulder circles
twisted pec stretch right
twisted pec stretch left
bear crawl
butt kicks
elbow jacks


WOD
4 tabatas (20"/10" for 8 rds) for total reps in 19 minutes

Tabata thruster
Rest 1 minute
Tabata Push-Ups
Rest 1 minute
Tabata american KB (odd object) Swings
Rest 1 minute
Tabata V-Ups


Finisher
3 round 45"on/15"off

30" glute bridges right + 15" hold
30" glute bridges left + 15" hold
accumulate 30" L-Sit hold
straight leg situps


Wednesday, Nov 24, 2021


CFA HomeWOD



Part A
EMOM12
15 triceps kickbacks
15 reverse snow angels
15 reverse flys


Part B
EMOM12

5/5 hawaiian squats
10 alt cossack squats
45" wall sit


Part C
30" on - 30" off / 3 rounds for max reps

tuck ups
russian twist
scissor kicks


Tuesday, Nov 23, 2021


CFA HomeWOD



Warm up
2 rounds
1 min each
alt. perfect stretch
inch worms with push ups
hold in the bottom of the squat
10/10 strict press


EMOM 40
1: 12 burpees
2: 24 goblet squats
3: 24 KB Swings
4: 12 thruster
5: 12 tuck jumps
6: 24 goblet reverse lunges
7: 45" plank
8: REST

same weight for goblet squats, swings, thr and rev. lunges


Monday, Nov 22, 2021


Home WOD, 02.12.2020



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 each leg)
20 air squats
20 lunges (10 each leg)


B. "pumped arms"
3 rounds of:

20 biceps curls each arm
20 triceps kickbacks each arm
20 reverse flys


Sunday, Nov 21, 2021


For time
20-16-12-8-4-8-12-16-20
1 arm DB Thruster (22,,5/15kg)
10-8-6-4-2-4-6-8-10
renegade rows
burpee to target

between rounds perform
20 ab mat sit ups
200m run

TC 40 min


Saturday, Nov 20, 2021


"Markus' belated Birthday WOD"
In teams of 2 (i go you go)

AMRAP 30
30 Power Snatches (42,5/30kg)
30 lateral Bar Burpees
30 sit ups
30 HSPU




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