WODs

  • Di 31. Mrz

    warm up
    a) 30 alt calf stretches
    10 knee circle/side
    10 hip circles/side
    10 samson stretches
    10 alt instep stretches + rotation
    5 down dog & seal

    b) pistol squat progression
    10 air squats
    10 narrow stance squats
    10 single leg deadlift/side
    10 reverse lunges/side
    10 shrimp squats/side
    10 pistol squat with anchored foot/side
    5 neg pistol squats/side

    WOD
    a) 3 rounds
    6 alt candle stick into pistol
    60sec plank hold

    b) amrap 10min
    10 alt pistol squats
    20 sit ups

    scaled pistol squat with anchored foot

  • Mo 30. Mrz

    warm ups
    a) 20 jumping jacks
    10 alt samson stretches
    5 handwalks
    10 alt lat stretch
    10 twisted cross
    10 dynamic bridge

    b) 2 rounds
    5 scapula push ups
    5 push ups
    5 pike push ups
    10 hollow rocks

    WOD
    a) 3 rounds
    5 knee or feet chair supported strict handstand push ups
    10 weighted step ups

    scaled pike push ups/step ups without weight

    b) for time
    10 rounds
    10 push up
    10 plank hip dips
    10 step ups

    scaled kneeling push ups

  • So 29. Mrz

    warm up
    a) 20 jumping jacks
    10 samson stretches
    10 sumo squat stretches
    20 jumping jacks
    5 handwalks + push up
    10 twisted cross
    10 dynmaic bridges
    20 jumping jacks

    b) 3 rounds
    10 hollow rocks
    10 tuck ups
    10sec hollow hold
    1min rest

    WOD
    amrap 12min
    10 sit ups
    10 reverse snow angels
    10 squats

  • Sa 28. Mrz

    warm up
    a) 5 down ups
    10 samson stretch
    10 instep stretch + rotation
    5 down ups
    10 dynamic bridges
    10 hip crossover

    b) 2 rounds
    20sec on/10sec off
    star plank /right
    reverse lunge kicks/right
    star plank/left
    reverse lunge kicks/left

    scaled kneeling star plank

    WOD
    for time
    10,20,30 burpees
    20,40,60 forward lunges
    into
    30,20,10 reverse burpees
    60,40,20 reverse lunges

    time cap 20min

  • Fr 27. Mrz

    warm up
    a) 20 mountain climbers
    10 sumo squat stretch
    10 alt twisted cross
    20 mountain climbers
    10 alt lat stretch
    10 dynamic bridges

    b) 3 rounds
    10 alt cossack squats
    10 squat good mornings
    10 superman

    WOD
    3 rounds
    for total reps
    1min frog jumps
    1min hand release push ups
    1min half burpee
    1min arch rocks
    1min rest

  • Do 26. Mrz

    warm up
    a) 5 down ups
    10 samson stretch
    10 lateral squat stretch
    5 down ups
    10 dynmaic bridges
    10 hip crossover

    WOD
    a) 3 rounds
    5 tempo bulgarian split squat left leg
    5 tempo bulgarian split squat right leg
    30sec single arm plank hold left side
    30sec single arm plank hold right side

    b) amrap 15min
    2,4,6,8,10,12, etc
    chair dips
    tuck ups
    chair step ups