Home Wod 30.04.20
Rest day
Home Wod 29.04.20
Warm Ups
8’Alt EMOM
10 Squat+5 Push Ups
5 Dow Dog To Toe Touch+ 10 Back Hipers
Intervall x 2
6’ AMRAP
21 DU
15 Kb Swings
9 Pull Ups
Rest 3’
6’ AMRAP
21 Box Jumps/Step Ups
15 Kb Swings
9 Pull Ups
Rest 3’
Home Wod 28.04.20
Warm Up
3 Rounds
30″ Skip
30″ Lunges
30″ Burpees
MetCon
For Time
50 Jumping Jacks
50 Dips/Chair Dips
50 Tuck Jumps
50 Sit Ups
50 Mountain Climber
50 DB Deadlifts
50 Jumping Jacks
Home Wod 27.04.20
Warm up
3 Rounds
5 Wolkout
10 Jumping Jack
20 Mountain Climbs
Core
3 Set
30″ Side Plank per Side
10 Knee to Chest
60″ PlanK
10 Leg Raises
60″ HS Hold
10 V Ups
1:30″ Rest
Metcon
For Time
2 Rounds
30 Jumping Squat
20 Push Ups
2 Rounds
30 Jumping Lunges
15 Kipping HSPU/Knee Pike HSPU
2 Rounds
30 Alt Pistols/Chair Pistols
10 Strict HSPU/ Pike HSPU
HomeWod Week 20-25.04.20
Day 1
Warm up
5’ AMRAP
15 Air Squat
10 Walking Lunges
10 Push Ups
20 Spiderman
Workout 3 Support Your Local Box
For Time
50 DB Deadlifts
50 Ab-mat Sit Ups
50 Box Step Ups
50 Single Arm DB Thrusters
20’ Cap Time
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Day 2
Warm Up
2 Rounds
20” Squat Jumps
20” Shoulder Tap
20” Cossack Squat
20” A-Frame Toe Touch
Midline
3 Set of
20” Hollow Hold
10 V-Ups+Tuck Ups
Rest 1:30”
MetCon
For Time
100 DU
50 Mountain Climbs
20 DB Snatch
75 DU
40 Mountain Climbs
15 DB Snatch
50 DU
30 Mountain Climbs
10 DB Snatch
25 DU
20 Mountain Climbs
5 DB Snatch
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Day 3
Warm Up
10′ Alternating EMOM
10 Air Squat + 5 Push ups
10 Back Hipers + 10 X V-Ups
Intervall
5 x 5 ‘ AMRAP – Rest 2:30”
5’ AMRAP
10 DB Hang Squat Clean
10 Burpees
10 DB Step Back Lunges
10 Burpees
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Day 4
Rest
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Day 5
Warm Up
2 Rounds
10 Spiderman
10 Squat + Thoracic Rotation
10 Burpees
Strength
3 Set of
10+10 Curtsy Squat
5 Tempo Goblet Squat
Rest 1:30”
MetCon
10’ Cap
3-6-9-12..ecc
Pull Ups
Squat Jumps
DB C&J
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Day 6
Warm Up
3 Rounds
5 Inchworm
10 PVC Pass
20 Skips
Gymnastic
12’ Volume Accumulation
Strict HSPU
MetCon
14’ AMRAP
100 DU
20 HR Push Ups
HomeWod Week 13-18.04.20
Day 1
Warm up
30”High Plank
10 Spiderman Lunges
10 Push Ups
10 Up- Downs
10 Burpees
Workout 2 Support Your Local Box
For Time
100 DU
21 Burpees
75 DU
15 Burpees
50 DU
9 Burpees
Time Cap 15”
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Day 2
Warm Up
20” Duck Walk
20” Jumping Jack
20” Arm Circles Forward
20” Arm Circles Backward
Midline
3 Set of
20” Hollow Hold
15 V-Ups
Rest 1:30”
MetCon
For Time
100 Chair Step Ups
50 Mountain Climbs
20 DB Thrusters/ Odd-Object Thrusters
75 Chair Step Ups
40 Mountain Climbs
15 DB Thrusters/ Odd-Object Thrusters
50 Chair Step Ups
30 Mountain Climbs
10 DB Thrusters/ Odd-Object Thrusters
25 Chair Step Ups
20 Mountain Climbs
5 DB Thrusters/ Odd-Object Thrusters
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Day 3
Warm Up
2’ Jump Rope
10 Push Ups
1’ Jump Rope
20 Push Ups
Then
20 Leg Swings (Front To Back)
Intervall
4 x 6 ‘ AMRAP – Rest 3’
6’ AMRAP
30 Burpees
20 HSPU
10 Goblet Lunges
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Day 4
Rest
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Day 5
Warm Up
Tabata Lateral Hop
Then
10 Inchworm Push ups
Then
1’ Per Side, Dragon Pose
Strength
3 Set of
10+10 DB Suitcase Russian Step Up
30” Wall Sit
Rest 1:30”
MetCon
15’ AMRAP
4 Strict Pull Ups
8 Burpees Broad Jump
16 Alt. Pistols
24 Air Squats
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Day 6
Warm Up
20 Spidermans
20 A-Frame Toe touch
20 Jumping Jack
10 Plank Transition
Gymnastic
10’ Volume Accumulation
Strict C2B
MetCon
10 Rounds For Time
15+15 One Arm DB Push Press
15 Sit Ups
15 KB Swings/Glute Bridge
HomeWod Week 6-11.o4.20
Day 1
Warm up
3 Rounds
30″ Skip
30″ Lunges
30″ Burpees
Workout 1 Support Your Local Box
10′ AMRAP
10 Squat
9 DB Snatch Right Arm 22,5/15
10 Push Ups
9 DB Snatch Left Arm 22,5/15
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Day 2
Warm Ups
3 Rounds
5 Wolkout
10 Jumping Jack
20 Mountain Climb
Midline
3 Set of
20″ L Sit
20″ Hollow Body Scissor Kicks
20″ Single Leg Plank
MetCon
“Marguerita”
50 Rounds For Time
1 Burpee
1 Push
1 Jumping Jack
1 Sit Up
1 Handstand
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Day 3
Warm up
10′ Alternating EMOM
1: 10 Squats + 5 Push ups
2: 10 Shoulder Tap + 5 Dow Dog To Toe Touch
Intervall
4 x 5′ AMRAP – Rest 2:30″
5′ AMRAP
10 Alt. Single Arm Squat Clean
15 Sit Ups
20 DU
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Day 4 Rest
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Day 5
Warm up
5′ AMRAP
10+10 Bird Dog Knee To Elbow
10 Sit Ups
10 Back Hipers
Strength
3 Set Of
10 Pendlay Row
10 KB Jefferson Curl
Rest 1:30″
MetCon
15′ AMRAP
3-6-9-12..ecc
Push Ups
Strict Pull Ups/Table Pull Ups
V-Ups
KB Swings/Glute Bridge
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Day 6
Warm up
3 Rounds
10 Pvc Pass
10 Sidelyng External Rotation
10 Pike Shoulder Tap
Gymnastic
10′ Accumulation
Strict HSPU
MetCon
For Time
100 Alt. DB/KB C&J
OTM – 5 Burbees Over DB