WODs

  • Di 5. Jan

    a) movement prep
    2 rounds
    30"on/10"off
    jumping jacks
    handwalk + push ups

    b) strength
    3 sets
    45"on/15"off
    top of push up hold
    bottom of push up hold
    reverse plank hold

    c) conditioning
    5 rounds
    for time
    10 single arm db/kb push press/side
    20 sit ups
    30 jumping jacks

    no equipment HR push ups

  • Mo 4. Jan

    a) movement prep
    2 rounds
    30"on/15"off
    down ups
    samson stretch

    b) strength
    3 sets
    30"on/15"off
    alt db/kb reverse lunge to deadlift
    db/kb russian twist

    no equipment reverse lunges to deadlift without kb/db
    hollow hold

    c) conditioning
    amrap 14min
    14 db/kb swings
    14 burpees

    no equipment squats

  • So 3. Jan

    a) movement prep
    tabata
    jumping jacks
    handwalk + push up

    b) strength
    3 sets
    8 single arm db floor press in hollow pos/ side
    16 alt db renegade row
    24 db russian twist

    no equipment 10 hand release push ups, 8 side plank rotations/side, 20 hollow rocks

    c) conditioning
    5 rounds
    for time
    20 single arm db/kb hang power clean & jerks
    40 jumping jacks

    no equipment 15 burpees

  • Sa 2. Jan

    a) movement prep
    2 rounds
    30"on/10"off
    jumping jacks
    sumo squat stretch
    handwalk + push ups

    b) conditioning
    5 rounds for total reps
    3min on/1min off
    6 push ups
    9 squats
    12 sit ups

  • Fr 1. Jan

    HAPPY NEW YEAR AND ALL THE BEST FOR 2021!!!

    a) movement prep
    tabata
    jumping jacks
    mountain climbers

    b) New Years conditioning
    amrap 20min
    20 alt db snatches
    21 burpees over db

    no equipment jumping squats

  • Do 31. Dez

    a) movement prep
    2 rounds
    30"on/10"off
    jumping jacks
    samson stretch

    b) strength
    3 sets
    30"on/10"off
    alt bird dog
    reverse snow angels
    single leg glute bridge/side

    c) conditioning
    amrap 14min
    10 swings
    20 goblet lunges
    30 jumping jacks

    no equipment sit ups, lunges