WODs

  • So 5. Apr

    warm up
    a) 20 ankle jumps
    10 knee circles/side
    10 hip circles/side
    10 samson stretches
    20 ankle jumps
    10 lateral squat stretches
    10 instep stretch + rotation
    10 twisted cross
    20 ankle jumps

    b) tabata
    hollow rock
    arch rock

    WOD
    a) 3 sets
    10 tempo split squats/side
    10 tempo single leg glute bridge/side

    b) amrap 12min
    4,8,12,16,20,24,28, etc
    mountain climbers
    supermans
    jumping lunges

  • Sa 4. Apr

    warm up
    20 jumping jacks
    10 sumo squat stretch
    5 handwalks
    10 twisted cross
    20 mountain climbers
    5 down ups
    10 dynamic bridges
    20 jumping jacks

    WOD
    10 burpees
    20 push ups

    10 burpees
    20 push ups
    30 squats

    10 burpees
    20 push ups
    30 squats
    40 sit ups

    10 burpees
    20 push ups
    30 squats
    40 sit ups
    50 mountain climbers

    10 burpees
    20 push ups
    30 squats
    40 sit ups
    50 mountain climbers
    60 step ups

    10 burpees
    20 push ups
    30 squats
    40 sit ups
    50 mountain climbers
    60 step ups
    70 jumping jacks

    time cap 30min

  • Fr 3. Apr

    warm up
    20 jumping jacks
    10 samson stretch
    10 inverted hamstring stretches
    20 jumping jacks
    10 alt lat stretches
    10 dynamic bridges
    20 jumping jacks

    WOD
    a) 3 rounds
    30sec single leg deadlift hold left side
    30sec single leg deadlift hold right side
    30sec side plank leg raises left side
    30sec side plank leg raises right side

    b) for time
    5 rounds
    20 alt odd object snatches
    20 alt odd object overhead lunges
    20 tuck jumps

    odd object: e.g. bottle

  • Do 2. Apr

    warm up
    30 alt calf stretches
    20 ankle jumps
    10 sumo squat stretches
    10 hip flow with pop up
    20 ankle jumps
    10 down dog & seal
    10 twisted cross
    20 ankle jumps
    10 dynamic bridge
    10 hip crossover

    WOD
    a) 3 rounds
    10 pause squats 42X1
    10 seated leg raises
    10 hollow rocks
    30sec rest

    b) amrap 15min
    5 hand release push ups
    10 jumping squats
    20 shoulder tabs
    30 alt split jacks

    scaled kneeling hand release push ups

  • Mi 1. Apr

    warm up
    5 down ups
    10 jumping jacks
    10 instep stretch + rotation
    5 handwalks
    5 down dog & seal
    5 down ups
    10 jumping jacks

    WOD
    a) for time 100 burpees
    *emom 10 reverse snow angels

    b) 3 rounds for quality
    10 alt bird dogs
    30sec arch hold
    10 single leg glute bridge/side
    30sec top of glute bridge hold

  • 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