Marius

At home WOD

Warm Up
I) 400m Run /
2 Min AMRAP: -10x Jumping Jack -10x Buttkicks -10x Airsquat

II) 20/10 x 3
– Legswings
– Squat Jumps
– D.Dog-Cobra

Movement prep
1,2,3,4,5 x
– Box Jump / Tuck Jump
– Wallball / Odd Object Thruster

WOD
„Kelly“ after curfew
5 Rounds
400m Run / Jumping Jacks
30x Box Jump / Tuck Jump
30x Wallball / Odd Object Thruster

Cool down
3 Min easy Jogging
1 Min each
– Pigeon Stretch (L/R)
– Hurdler Stretch (L/R)
– Low Back Stretch (L/R)

Running WOD

Warm Up
5 Min easy Jogging
3 Rounds
– 20m Buttkicks
– 20m High Knees
– 20m Karaoke Drill

5 Min Dynamic Stretching

Hill Sprints / Sprints
5 Sets
60 Sec Sprint
60 Sec Rest

5 Min Rest

2 Sets
2 Min Sprint
4 Min Rest

At home WOD

Warm Up
5 Min AMRAP
5x D.Dog-Cobra
10x Airsquats
5x Scapula Pushup
10x Forward Rotation Lunge

Movement prep
20/10 x 2
– „Swimmer“
– Hollow Hold
– Handrelease Pushup
– Backpack* Squat
– Backpack* Forward Lunge
(*: or use the prescribed DB if you have it or substitude with what you have)

WOD
„United in movement WOD 3“
20 Min AMRAP
20x Handrelease Pushup
30x Weighted Squat
40x Handrelease Pushup
50x Weighted Forward Lunges
60x Handrelease Pushup
70x Suitcase Deadlift

Cool down
2 Min
10x Bearhug while jogging
10x Windmils

1 Min each
– Lying Chest Stretch (L/R)
– Figure 4 Stretch (L/R)

Running WOD

60 Min Run
(every 10 Min increase pace)

At home WOD

Warm Up
5 Min AMRAP, 1,2,3…x
– Airsquat
– Jumping Jack
– No Pushup Burpee

Movement prep
20/10 Interval, 3 Rounds
– Inchworm
– Groiners
– D.Dog-Cobra
– Toes to heel Rocks

WOD I
4 Rounds
20 Sec. AMRAP Squat Vertical Jumps
20 Sec. AMRAP Wallsit/ Squat Hold
20 Sec. AMRAP Airsquats
1 Min Rest

WOD II a)
Death by…
– Strict Handstandpushup/ Pike Pushup/ Pushup

5 Min Rest

WOD II b)
Tempo Handstandpushups
5 Sets, every 2 Min
5 reps @ 31X2 (Kipping allowed)

Cool down
1 Min each
– Pigeon Strctch (L/R)
– Heelsit
– Neck Stretch (L/R)

Running WOD

50 Min Run (easy pace)
every 5 Min perform 10x Broad Jump

At home WOD

Warm Up

I) 400m Run /
2 Min Double Under Practice

II) 4 Min AMRAP
10x 90°-90°-Drill
10x Airsquat
10x Cuban Complex
5x Toes to heel Rocks

Movement prep

20/10
– Behind the neck Press
– Buttkicks / Double Under Practice
– Overhead Squat Hold
– Skipping / Double Under Practice

WOD

No equipment  „Nancy“
5 Rounds
400m Run / 150x Double Under
15x Overheadsquat

Accessory work I
Tempo Chair Step Up
6 Sets, every 90 Sec.
10x @30X1 (+Backpack)

Accessory work II
20/10, 4 Sets
Facedown Behind the neck Press

Running WOD

5 Rounds
– 2000m Run
– 200m Recovery walk
(run at 10k pace)

At home WOD

Weekend Challenge

Hero WOD „Kevin“ home alone
3 Rounds
32x Deadlift (83/60kg) substitude by Odd Object
32x Hanging Hip Touches
800m Farmer Carry (2x6kg)

Running WOD

10k time trial