Marius

At home WOD

Warm Up

I) 3 Min AMRAP
10x 90°-90°-Drill
5+5x Lunge + T-Spine Rotation

II) 3 Min AMRAP
10x Hollow Rock
5x Deck Squat
10x Arch Rock
5x No Pushup Burpee

III) 20/10 Interval, 3 Rounds
– Samson Stretch (L)
– Samson Stretch (R)
– Kossack Squat

WOD I

Plyometrics
12 Sets, every 30 Sec.
max Vertical Jump right into max Horizontal Jump

12 Sets, every 30 Sec.
max Vertical Jump right into max Lateral Jump (alternating)

WOD II
3 Sets for quality
12x alt. Single Leg V-Ups
8x V-Ups
4x Split-Ups
8x Hollow Rocks
12x Russian Twist
(try to go unbroken, rest after one giant set)

WOD III
3 Sets for quality
10x Hollow Drill
10x Leg Lifts
10+10x Bird Dog
(try using Bird Dog as active recovery)

Cool down:
5-10 Min Turkish Get Up Skill practice
(use light object and balance on fist)
(at least one perfect rep per side)

Running WOD

Warm Up
10 Min easy Jogging
5 Min Dynamic Stretching

2 Sets
12 Min Run (hard; RPE 8)
3 Min Rest

At home WOD

Warm Up

I) 5 Min AMRAP
10 reps each, 10x Jumpinmg Jack after each exercise
– Groiners + D.Dog
– Scapula Pushup
– Wallslides
– Airsquats

II) 20/10, 1 Rounds
– Handstand Hold / Pike Stretch
– Support on rings (top) / Support on chair (top)
– Support on rings /bottom) / Support on chair (bottom)

WOD

„JT“ 21 – 15 – 9
– Handstand Pushup / Pike Pushup
– Ring Dip / Chair Dip
– Pushup

Cool down

I) 3 Min
10x Airsquat
10x Bearhug
10x Airsquat
10x Shoulder Circles

II) 1 Min each
– Triceps stretch (L/R)
– Lying Chest stretch (L/R)
– Neck stretch (L/R)

Running WOD

Warm Up
3 Rounds
20m High Knees
20m Buttkicks
20m Karaoke Drill

60 Min Run
(goal is to increase pace every 10 Min)

At home WOD

Warm Up

I) 5 Min AMRAP
12x Jogging in Place + Bearhug
12x Jogging in Place + Shoulder Circles
12x Jogging in Place + Buttkicks
12x „Knees to chest“
12x Leg swings

Movement prep:

20/10 x 1
– Jumpinmg Jacks
– Forward Lunges
– Bp Swings
– Bp Thrusters
(Bp= Backpack)

WOD

25 Min AMRAP
40x Jumping Jack
30x Bp Swings
20x Bp Forward Lunges
10x Bp Thrusters

Cool down

1 Min each
– „Hurdler“ Stretch (L)
– „Hurdler“ Stretch (R)
– Pigeon Stretch (L)
– Pigeon Stretch (R)
– Lying Chest Stretch (L)
– Lying Chest Stretch (R)

Running WOD

Warm Up
10 Min easy Jogging

3 Rounds
10x High Knees
10x Buttkicks
20m Karaoke Drill

(5 Min dynamic stretching)

Hill Sprints
10x 30-60 Sec. (use same location as last week and try to improve times)

At home WOD

Warm Up:

I) 5 Min AMRAP
12x Samson Lunge
10x Groiners + D.Dog
8x Bp Taters
(Bp= Backpack)

II) 20/10 x 3
– Hindu Pushup
– Decksquat

WOD:

40/20 Interval, 5 Rounds

– Bp Box (Chair) Step Ups
– Bp Decksquat
– Pike „around the world“

Cool down:

1 Min each
– Lunge Stretch (L)
– Lunge Stretch (R)
– Low Back Stretch (L)
– Low Back Stretch (R)
– Heelsit lying down

Running WOD

45 Min Run
!every 5 Min 10 broad jumps!

At home WOD

Hero WOD „Bert“

(wear body armor/weight vest if possible)
50x Burpee
400m Run
100x Pushup
400m Run
150x walking Lunges
400m Run
200x Airsquat
400m Run
150x walking Lunges
400m Run
100x Pushup
400m Run
50x Burpee

(indoor option: Test how many Jumping Jacks you can do in your average 400m dash time, then supstitute Jumping Jacks for running)