WODs

a) movement prep
tabata
hollow hold
samson stretch

b) conditioning
"Chad"
for time
1000 step ups 50
wear a backrack or a weighted vest

compare to 13.04.2020

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

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

c) conditioning
20 rounds
for time
8 sit ups
10 lunges

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a) movement prep
2 rounds
30"on/10"off
down ups
sumo squat stretch

b) strength (only zoom)
3 sets
10 pause squats @22X1
30sec rest

c) conditioning
2-4-6-8-10-12-14-16-18-20 reps
burpees
40-36-32-28-24-20-16-12-8-4 reps
squats

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a) movement prep
tabata
handwalk + push ups
instep stretch + rotation

b) strength (only zoom)
3 rounds
10 box/chair supported strict hspu
30sec hollow hold

c) conditioning
50-40-30-20-10 reps
for time
hand release push ups
step ups

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a) movement prep
2 rounds
40"on/10"off
mountain climbers
down dog & seal
hip crossover

b) strength (only zoom)
3 rounds
40"on/10"off
alt bird dog
arch hold
plank hold

c) conditioning
amrap 14min
20 sit ups
10 reverse snow angels
30 mountain climbers

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a) movement prep
2 rounds
30"on/10"off
samson stretch
down dog & seal

b) strength (only zoom)
"Durante Core"
5 rounds for time
10 hollow rocks
10 v-ups
10 tuck ups
10sec hollow hold
1min rest

b) for time
10 rounds
10 reverse burpees
10 jumping lunges

scaled lunges

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