Friday
At home WOD / Outdoor WOD
Warm Up
3 Rounds
10x Jumping Jack
10x Windmil
5x D.Dog-Cobra
Movement prep / Skill
3 Rounds
5x Burpee Hip Drill
5x Box Jump Drill
6 Rounds
2x DB Squat Clean
2x DB Thruster
WOD
Metcon 3 Rounds, 30/30 Sec Work/Rest Interval
– Burpee Box Jump Overs
– alt. Single Arm Dumbbell Clusters
– Burpee Box Jump Overs
– alt. Single Arm Dumbbell Clusters
– 1 Min Rest
Accessory work / Finisher
„Bring Sally Up“- Bent over Row Version
Cool Down
3 Rounds
10x wlk. Goodmorning
10x Jefferson Curl
„Schnell&Simpel“ Kraft
„Bring Sally Up“ Challenge:
Bent over Row
Rest
„Bring Sally Up“ Challenge:
Bent over Row
(use „Flower“ by Moby)
Running WOD
„Running Warm Up“
8 Sets
400m Run @7RPE
2 Min Rest
6 Sets
300m Uphill Run
Walk back
Cool Down
3 Min easy Jogging
Thursday
At home WOD / Outdoor WOD
Warm Up
5 Min AMRAP
10x Deadbug
10x KB Romanian Deadlift
6x D.Dog-Cobra + Ankletap
Movement prep / Skill
KB Clean Progression – Double KB Clean
WOD
20 Min AMRAP
20x Db KB Russian Swing
20x Db KB Frontrack Lunges
2x 10m Db KB Overhead Carry
(if you don´t have two Kettlebells use one heavy Odd Object)
Cool Down
1 Min each
– Neck Stretch
– Figure 4 Stretch
– 2 Min Child Pose
„Schnell&Simpel“ Ausdauer
Chipper, down n back, Timecap 10 Min
10x Jumping Lunges
20x Decksquat
30x Burpee
40x Reverse Lunge
50x Airsquat
100x Jumping Jack
Running WOD
„Running Warm Up“
2 Sets
1.000m Run (800m @7RPE, 200m @9RPE)
5 Min Rest
2 Sets
400m Run @8RPE
30 Sec Rest
4 Sets
80m Sprint @10RPE!
45 Sec Rest
Cool Down
3 Min easy Jogging
Wednesday
At home WOD
Warm Up
4 Min AMRAP
10x Shoulder Circles
5x D.Dog-Cobra
10x Hollow Rock
10x Arch Rock
Movement prep
3 Rounds, 30/30 Work/Rest Interval
(finish 4 r. per exercise before moving to next ex.)
– Shoulder Opener in pike / on wall
– Shoulder Shrugs in pike / on wall
– Single Leg Lifts in pike / on wall
– Shoulder Taps in pike / on wall
Skill
10-20 Min Handstandwalk Practice
(this is the main part. Focus on those 10-20 Min!)
WOD
7 Min AMRAP
1,2,3…x
– Broomstick Overhead Squat
– Burpee over Stick
Running WOD
„Running Warm Up“
2 Sets
20 Min Run @5-6RPE
4-5 Min Dynamic Stretching
Cool Down
3 Min easy Jogging
Tuesday
At home WOD / Outdoor WOD
Warm Up
3 Rounds
10x Shoulder Circles
5x D.Dog-Cobra
10x Goodmorning
10x Glutebridge
Movement prep
4 Rounds (2 per side), all Single Arm Version
3x Single Leg Deadlift
3x Bent over Row
3x Hang Clean
3x Push Press
WOD
21 – 15 – 9
– Db Dumbbell Pendlay Row
– Db Dumbbell Hang Clean
– Db Dumbbell Push Press
Finisher after WOD:
„Schnell&Simpel“ Stabilität
40/20 Sec Interval, 2 Rounds
– Flutter Kicks
– Reverse Plank
– Leg Lifts
– Reverse Plank
Running WOD
„Running Warm Up“
3 Sets
200m Run @9RPE
30 Sec Rest
3 Sets
150m Run (50m @5RPE, 50m @7RPE, 50m @9RPE)
Walk down
800m – 400m – 200m – 400m – 800m
Run @ 7RPE
4 Min Rest
Cool Down
3 Min easy Jogging