Warm Up
4 Min AMRAP
10x Passthrus
10x 90-90-Drill
5x Toes-to-heel Rocks
5x D.Dog-Cobra
Movement prep
20/10 x 3
– Overhead Stretch
– Overhead Squat Hold
– Buttkicks
WOD
„Nancy“
5 Rounds
400m Run
15x Overheadsquat (43/30kg)
Cool down:
2 Rounds
5+5x Groiners into Hamstring Stretch
5+5x Lunge + T-Spine Rotation
At home WOD / Outdoor WOD
Warm Up
5 Min AMRAP
10x Windmill
10x Samson Lunge
5+5x Suitcase Deadlift
5+5x Single Arm Swing
Movement prep / Skill
KB Snatch Progression
Single Arm Swing – Active Shoulder!
American Swing – Deflection!
KB Snatch
WOD
15 Min AMRAP
30x KB Snatch
20x Russian Twist
10+10x KB Overhead Lunge
Cool down
1 Min each
– T-Spine Stretch
– Hip Flexor Stretch
„Schnell&Simpel“ Ausdauer
7 Min AMRAP
Burpee over Line / Object
Running WOD
„Running Warm Up“
5 Sets
100m Sprint @8RPE
1 Min Rest
5 Sets
200m Run (100m@6RPE, 100m@9RPE)
2 Min Rest
Cool down
800m easy Jogging
At home WOD / Outdoor WOD
Warm Up
4 Min AMRAP
10x Jumping Jack
10x Deadbug
10x Glutebridge
5x Hindu Pushup
Movement prep
20/10 3 Rounds
– Romanian Deadlift
– Bent over Row
– Push Press – Pause @ Dip
– Push Press- Pause @ Lockout
WOD
42x Deadlift
21x Shoulder to Overhead
30x Deadlift
15x Shoulder to Overhead
18x Deadlift
9x Shoulder to Overhead
Cool Down
2 Rounds
10x Shoulder Circles
10x Cow-Camel
2 Min
Child Pose
„Schnell&Simpel“ Kraft
42x Backpack Swing
21x Pushups
30x Backpack Swing
15x Pushups
18x Backpack Swing
9x Pushups
Running WOD
„Running Warm Up“
8 Sets
20m Sprint @10RPE
1 Min Rest
3 Sets
300m Run @8RPE
30 Sec Rest
Cool down
800m easy Jogging
At home WOD / Outdoor WOD
Warm Up
3Rounds
10x Squat into Pike
10x Kossack Squat
10x Glutebridge
Movement prep
20/10 Sec Interval, 3 Rounds
– Frontrack Mobility
– Frontsquat Hold
– Clean 1st Pull
– High Hang Muscle Clean
WOD 30/60 Interval, 5 Rounds
– AMRAP Frontsquat
– AMRAP Power Clean
Cool down
2Rounds
5+5x Groiner into Hamstring Stretch
5+5x Lunge + T-Spine Rotation
1 Min
Quad. Stretch
„Schnell&Simpel“ Stabilität
8 Rounds
20 Sec Sit Ups
10 Sec Hollow Hold
20 Sec Gliutebridge
10 Sec Glutebridge Hold
Running WOD
„Running Warm Up“
2 Sets
20 Min Run @5-6RPE
4-5 Min Rest
Cool down
800m easy Jogging
At home WOD / Outdoor WOD
Warm Up
„Rowling“ / „Running Warm Up“
Movement prep
2 Rounds
5x D.Dog-Cobra
10x Buttkicks
WOD
1,6km Run
2000/1500m Row
40x Burpee
800m Run
1000m Row
20x Burpee
400m Run
500m Row
10x Burpee
„Schnell&Simpel“ Ausdauer
100, 90, 80…10x Jumping Jack / Double Under
1,2,3…10x Burpee
Running WOD
„Running Warm Up“
1 Set
700m Run @9RPE
5 Min Rest
4 Sets
400m Run @7RPE
3 Min Rest
Cool down
800m easy Jogging
At home WOD / Outdoor WOD
Warm Up
2 Rounds
10x Shoulder Circles
10x walking Goodmorning
2 Rounds
10x Windmill
10x Legswing
2 Rounds
10x Glutebridge
5x Hindu Pushup
Movement prep
2 Rounds
5x Dumbbell Deadlift
3x Hang Clean + Pause@Frontrack Pos.
3x Push Press + Pause@Lockout
WOD
2/2 Min Interval, 4 Rounds
12x Dumbbell Deadlift
9x Dumbbell Hang Clean
6x Push Press
AMRAP Devils Press
Cool down
1 Min Neckstretch
10x Jefferson Curl
„Schnell&Simpel“ Kraft
„21s“ Backpack Curls
7x Backpack Curl lower half
7x Backpack Curl upper half
7x Backpack Curl
„21s“ Pushup
7x Pushup lower half
7x Pushup upper half
7x Pushup
Running WOD
„Running Warm Up“
4Sets
600m Run (400m 7RPE, 200m 9RPE)
5 Min Rest
2 Sets
400m Run @8RPE
30 Sec Rest
4 Sets
40m Sprint @10RPE
30 Sec Rest
Cool down
800m easy Jogging