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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.

Tuesday, May 11, 2021




CFA HomeWOD 11.5.2021



Warm up
EMOM8

8 alt. perfect stretches with hamstring stretch
5 x yoga push ups
10 x 1 lunge + 1airsquat
30 elbow jacks


Part A
EMOM 18

1: 2-3 Wall walks
2: 45" 1-arm-floor-press-hold with glute bridge hold - right arm
3: 45" 1-arm-floor-press hold with glute bridge hold- left arm


Part B
AMRAP12

25 goblet squats
3 HSPU
25 goblet squats
6 HSPU
25 goblet squats
9 HSPU

continue this pattern adding 3 HSPU each round


Monday, May 10, 2021




CFA HomeWOD 10.5.2021



Warm up
1 round of

20 leg swings each side
20 lateral leg swings each side
10/10 perfect stretch with hamstring stretch
10 down ups
20 jumping jacks


WOD
For time

90 air squats
30 burpees
100 situps

followed by

3 rounds of
30 air squats
10 burpees


Sunday, May 9, 2021




RESTDAY
take a full rest day

or

work on mobility

or

go for a run/walk/hike


Saturday, May 8, 2021




CFA HomeWOD 08.05.2021



warm up
1 min each station for 2 rounds

run in place
butt kicks
Jumping jacks
deep squat progressions
inchworm


Part A
EMOM for 3 rounds

45" star plank right
45" star plank left
45" max reps scissor kicks


Part B
AMRAP22

22 airsquats
22 push ups
22 devil presses
22 jumping lunges
22 burpee tuck jumps


Friday, May 7, 2021




CFA HomeWOD 7.5.2021



Warm up
30"each exercise for 3 rds
russian babymakers
mounainclimber
inchworm
lateral hops
rest


Part B
4 rounds for time

29 KB swings
29 situps
29 box jumps
29 v-ups
29 burpees


Thursday, May 6, 2021




CFA Home WOD, 06.05.2021



Warm up
2 rds - 45" each
twisted pec stretch right
twisted pec stretch left
front leaning rest
scap push ups
prone pass throughs with broomstick


Part A
Every 90" for 3 rounds
10 single leg romanian DL 3111 right leg
---"-- left leg
20 reverse snow angels slow and controlled


Part B
EMOM3:
15 rows
5 push ups
EMOM3:
10 rows
10 push ups
EMOM3:
5 rows
15 push ups
then
AMRAP in 3 minutes
rows

log reps of AMRAP


Wednesday, May 5, 2021




CFA HomeWOD 5.5.2021



Warm up
3 rounds not for time
10 g2sky reaches
10 windmills each side
10 G2OH (light)
200m run or 1 min run in place


Part A
3 rounds for time

10 weighted situps
20 russian twist
10 side plank hip drops right
10 side plank hip drops left
10 v-ups


Ellen
3 rounds for time of:

20 burpees
21 dumbbell snatches
12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs


Tuesday, May 4, 2021




CFA HomeWOD 4.5.2021



Warm up
3 rounds - 30" on/10"off

jumping jacks
high knees
halos
elbow jacks
3 scap pushup + 1 push up


Part A
EMOM:
1: 10 1-arm-strict press 1311 right arm
2: 10 1-arm-strict press 1311 left arm
3: 3 tempo airsquats 5050


Part B
AMRAP20

10 push press
20 swings
30 box jumps


Monday, May 3, 2021




CFA HomeWOD 3.5.2021



Warm up
AMRAP8

24 mountainclimber
12 Ground-to-sky-reaches
8 airsquats
4 yoga push ups


Part B
For time
21-15-9
hspu
dips
push ups

immediately followed by...

21-15-9*
goblet squats
t2object
*start each round with 50 DUs/100 SUs/50 JJ




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