Archiv der Kategorie: Allgemein

Donnerstag, 2. April 2020

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A) Gymnastic Complex
4 Rounds
20’’ Arch flutter Kicks
3 Arch to Hollow Roll
20’’ Hollow flutter Kicks

1’ Rest between Sets
_____________________

B) AMRAP 12’
1 Strict HSPU
3 DB/KB Squat Cleans
2 Strict HSPU
6 DB/KB Squat Cleans
3 Strict HSPU
9 DB/KB Squat Cleans
…
Add 1 Strict HSPU and 3 DB/KB Squat Cleans

/Without Equipment:

AMRAP 12’
1 Strict HSPU
3 Odd-Object Goblet Squats
2 Strict HSPU
6 Odd-Object Goblet Squats
3 Strict HSPU
9 Odd-Object Goblet Squats
…
Add 1 Strict HSPU and 3 Odd-Object Goblet Squats

Mittwoch, 1. April 2020

A) Core Complex

5 Rounds, each unbroken :
30’’ Shoulder taps in Plank hold
30’’ Push-up Plank hold
Rest 1’ between Rounds
_________________________
B) For Time

Buy in : 100 DUs

Then :
21-15-9-15-21
DB/KB Single Arm Power Clean & Jerk
DB/KB Single Arm OH Lunges
Burpees

Buy out : 100 DUs

/Without Equipment
For Time

Buy in : 100 Jumping Jacks

Then :
21-15-9-15-21
Odd-Object Ground to Overhead
Odd-Object OH Lunges
Burpees

Buy out : 100 Jumping Jacks

Dienstag, 31. März 2020

A) EMOM 12’ (45sec ON/ 15sec OFF) :
1. Superman Arm Circles
2. Reverse Planche
3. Superman Shoulder Helices
_____________________________

B) AMRAP 15’
10 DB/KB Goblet Thrusters
8 Clapping Push-ups
20 Jumps over DB/KB

/Without Equipment :
AMRAP 15’
12 Broomstick Thrusters
8 Clapping Push-ups
20 Lateral jumps over Broomstick

Montag, 30. März 2020

A) Gymnastics
3 Rounds of
40’’ Hollow Leg Raises
30’’/s Side Plank Lift

B) EMOM 20’
1. Jumping Lunges
2. DB/KB Hang Power Clean
3. Hollow Rocks
4. DB/KB DL
5. Rest
______________________________
/Without Equipment

EMOM 20’
1. Jumping Lunges
2. Odd-Object Power Clean
3. Hollow Rocks
4. Odd-Object DL
5. Rest

Sonntag, 29. März 2020

WOD

3 Rounds of

AMRAP 4’
8 DB/KB Hang Squat Cleans
10 Burpees over DB/KB

Rest 2’

AMRAP 4’
10 DB/KB Snatches
8 Broomstick V-ups

Rest 2’
______________________________
/Without Equipment

3 Rounds of

AMRAP 4’
8 Odd-Object Goblet Squats
10 Burpees over Odd-Object

Rest 2’

AMRAP 4’
10 Odd-Object Goblet Thrusters
8 Broomstick V-ups

Rest 2’

Samstag, 28. März 2020

A) 3 Rounds for Quality :

10/s Side Plank with Twist
10/s Glute Bridge alt. Leg Extension
10 Planche Shift
______________________________________

B) AMRAP 10’

2 KB/DB Goblet Reverse Lunges
2 KB/DB Single Arm Push Press
20 High Knees
4 KB/DB Goblet Reverse Lunges
4 KB/DB Single Arm Push Press
20 High Knees
6 KB/DB Goblet Reverse Lunges
6 KB/DB Single Arm Push Press
20 High Knees
…
Each Round add 2 Reverse Lunges and Push Press

/Without Equipment :
AMRAP 10’

2 Odd-Object Goblet Reverse Lunges
2 Odd-Object Push Press
20 High Knees
4 Odd-Object Goblet Reverse Lunges
4 Odd-Object Push Press
20 High Knees
6 Odd-Object Goblet Reverse Lunges
6 Odd-Object Push Press
20 High Knees
…
Each Round add 2 Reverse Lunges and Push Press

Freitag, 27. März 2020

A) Shoulder YTW

(4 Rounds of 5 reps of each Movement)
__________________________________________

B) For Time :

10-9-8-7-6-5-4-3-2-1
KB/DB Deadlift
KB/DB Floor Press on each Side
KB/DB Ground to Overhead
Step ups

/Without Equipment

For Time :

10-9-8-7-6-5-4-3-2-1
Broomstick Good Mornings
Odd-Object Glute Bridge Bench Press
Odd-Object Ground to Overhead
Step ups

Donnerstag, 26. März 2020

A) Gymnastic Complex

4 Rounds for Quality
40’’ Handstand Shoulder Tap
40’’ Alternating L-sit pulses
______________________________

B) WOD

AMRAP 12′
30 DU
10 HR Push-ups
20 KB/DB Russian Swings

/Without Equipment :

AMRAP 12′
30 lateral jumps
10 HR Push-ups
20 glute bridges

Mittwoch, 25. März 2020

WOD

5 Rounds for time*

7 DB/KB Suitcase DL
6 DB/KB Hang Power Clean
5 DB/KB Push Jerk

*Perform reps on both Sides

/Without Equipment* :

5 Rounds for time

14 Odd-Object DL
12 Odd-Object Power Clean
10 Odd-Object Push Press

*Perform with a Backpack or a Broomstick for example

Dienstag, 24. März 2020

WOD

20’ AMRAP

5 Down-Ups (with Push-up)
10 Burpee DB/KB Snatch (5x left, then 5x right)
20 Russian Twist*

*Perform with DB/KB only if you can go for at least 10 reps unbroken with your weight

/Without equipment:

20’ AMRAP

5 Down-Ups (with Push Up)
10 Devil Press (2 Water bottles)
20 Russian Twist (2 Water bottles)