WODs

  • So 22. Nov

    a) movement prep
    2 rounds
    30"on/10"off
    jumping jacks
    twisted cross
    dynamic bridge

    b) gymnastic/midline strength
    4 sets
    15sec push ups into 30sec bottom of push up hold
    45sec rest
    15sec chair dips into 30sec top of dip hold
    45sec rest
    15sec v-ups into 30sec hollow body hold
    45sec rest
    15sec reverse snow angels into 30sec arch hold
    45sec rest

    scaled kneeling push ups, tuck ups

    c) conditioning
    amrap 12min
    5 inchworm
    10 jumping squats
    20 mountain climbers

  • Sa 21. Nov

    a) movement prep
    tabata
    down ups
    samson stretch

    b) conditioning
    10 rounds
    10 burpees
    40 step ups

  • Fr 20. Nov

    a) movement prep
    2 rounds
    30"on/10"off
    handwalk
    dynamic bridge

    b) strength (only zoom)
    tabata
    hollow hold
    arch hold

    c) conditioning
    20-18-16-14-12-10 reps
    hand release push ups
    20-24-28-32-36-40 reps
    sit ups

    Post your score to comments and win an Outdoor PT with Coach Aurelia!

  • Do 19. Nov

    a) movement prep
    amrap 3min
    5 down ups
    5 sumo squat stretch

    b) strength (only zoom)
    2 rounds
    30""on/15""off
    side plank hold/side

    c) conditioning
    for time
    300 reps
    squats
    burpees
    *divide as needed

    Post your score to comments and win an Outdoor PT with Coach Anna!

  • Mi 18. Nov

    a) movement prep
    2 rounds
    30""on/10""off
    instep stretch + rotation
    dynmaic bridge

    b) strength (only zoom)
    3 sets
    5 single leg tempo bulgarian split squats/side @31X1
    30sec rest

    c) conditioning
    amrap 15min
    5 chair dips
    10 sit ups
    20 step ups

    Post your score to comments and win an Outdoor PT with Coach Mike!

  • Di 17. Nov

    a) movement prep
    2 rounds
    30"on/15"off
    samson stretch
    lateral squat stretch
    handwalk
    twisted cross

    b) conditioning
    amrap 5min
    10 squats
    10 half burpees
    1min rest
    amrap 5min
    10 lunges
    10 reverse burpees
    1min rest
    amrap 5min
    10 squat + reverse lunges
    10 burpees

    Post your score to comments and win an Outdoor PT with Coach Cedric!