Marius

At home WOD

Warm Up:

20/10 x 4
– Shoulder Circles (left)
– Shoulder Circles (right)
– Hollow Hold
– Arch Hold

WOD I:

Accumulate in as few sets as possible:
5 Min Handstand Hold
(Use a wall if necessary. Scale to Plank on Wall or Plank if necessary.)

WOD II:

4 Rounds
60 Sec. Slowmotion Wallclimb
(if you come down before 60 sec are over hold plank position)
60 Sec. Rest

WOD III:

4 Rounds
60 Sec. Slowmotion Bodyweight „Table Row“
(do as few reps as possible without resting in any position)
60 Sec. Rest

Cool down:

Neck Stretch for time not quality (until neck is loose again)

5-10 Min easy Cardio (run or bike)

Running WOD

Warm Up:
5-10 Min easy Jogging
3 Rounds:
10x Jumping Jack
10x High Knees
10x Samson Lunges

WOD:
6 Rounds
– 1.500m Run (@ 10k pace)
– 200m Walk

At home WOD

Warm Up:

5 Min AMRAP
10x Jumping Jack
8x alt. Lunge + T-Spine Rotation
6x Airsquat
4x Burpee
2x Split Jumps

Movement prep:

20/10 x 3
– Samson Lunge
– D.Dog – Cobra
– Tuck Jumps

WOD:

7 Rounds, every 4 Min.
10x Jumping Jack
10x Split Jumps
10x Jumping Jack
10x Burpee
10x Jumping Jack
10x Airsquat
10x Jumping Jack
10x Mountain Climber
10x Jumping Jack
10x High Knees
10x Jumping Jack
(if you can´t finish rounds in under 4 minutes, do 7 rounds for time)

Cool down:

1 Min medium Jogging
2 Min easy Jogging
2 Min Walking
(focus on controlled breathing to slow down breahting and heartbeat)

Running WOD

3 Sets:
8 Min Run (pick the fastest pace you can hold for 3 sets)
3 Min Walk

At home WOD

Warm Up:

1 Min each

– Jogging in place
– Samson Lunge
– Rotation Lunges
– Shoulder Taps
– Burpee

Movement prep WOD I:

20/10 x 3
– Lunge + T-Spine Rotation (left)
– Lunge + T-Spine Rotation (right)
– Single Leg Side to Side Bounding (left)
– Single Leg Side to Side Bounding (right)
– Split Jumps

WOD I:

Plyometrics
6 Rounds (3 per leg)
10x Pistol Squat
10x Lunge Jump
10x Single Leg Jumps
1 Min Rest
(do entire round on one leg, switch legs each round)

Beginner Version:

10x Box Step Up
10x Reverse Lunge + explosive Finish
10x Single Leg Jumps with controlled landing

Movement prep WOD II:

20/10 x 3
– Scapula Pushup
– Rotation Pushup
– Scorpions

WOD II:

4 Rounds
12x Pushup (lizzard version)
max reps Plyometric Pushups
2 Min Rest

Beginner Version:

12x Box Pushups
12x Plyometric Box Pushup (higher Box)
2 Min Rest

Cool down:

2 Min per leg Calf Stretch
2 Min per leg Hamstring Stretch
2 Min per arm Chest Stretch

Running WOD

Warm Up:

5-10 Min easy Jogging

3 Rounds
20m High Knees
29m Buttkicks
20m Karaoke Drill

Run:

50 Min Run
(increase tempo every 10 Min)

At home WOD

Warm Up:

5 Min AMRAP
10x Airsquat
5x D.Dog – Cobra
10x Samson Lunge
5x Toes to hell Rocks
10x Scapula Pushup
5x Explosive Hip Extensions

Movement prep:

Odd object version:
3 Rounds:
5x Deadlift
1x Clean
1x Clean&Jerk

Rucksack version:
4 Rounds (2 per arm):
5x Swing
2x Clean
2x Push Press

WOD:

Odd Object “ Grace“
30x Ground to Overhead (ahap)

Rucksack „Grace“
60x alt. Single Arm Hang Clean&Jerk (backpack)

Cool Down:

10x each side „Lunge+T-Spine Rotation Version I“
10x each side „Lunge+T-Spine Rotation Version II“

2 Min each side „low back stretch“

Running WOD

10x 30-60 Sec. Hill Sprint
2-3 Min Rest
(choose a step hill, but you should be able to run. Distance should be how much you can cover in 30 seconds on your first sprint.)

At home WOD

Weekend Challenge:

Hero WOD „Chat“

1.000x Box Step Up (40cm)
(wear a backpack 20/15kg)

Outdoor Option:

go for a hike (seek a challenging hike, not just a stroll up a hill!)

At home WOD

Test:
30 Sec. max reps Burpee Box Jump

10 Min, EMOM
– Score of Burpee Box Jump Test

(whatever your score in the 30 seconds is,
is your set goal of reps for each minute)

Running WOD

CrossFit.com 200318

Run 1,600 meters
Rest 3 minutes
Run 1,200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters

At home WOD

6 Min AMRAP

10x Forward Lunges
10x Kossack Squat
10x Reverse Lunges

4 Min Rest

10 Min AMRAP

2x Wallclimb
4x Clapping Pushup
8x Tuck Jump
16x Burpee

Running WOD

7x 1000m
(run 10k pace! Wer 10km z.B. in 40 Min schaffen will, läuft jede Runde in 4 Min.)
200m recovery walk between sets

Box closed!

„At home“ Workout:

20/10 Interval, 4 Rounds

– Handstand Pushup
– Burpee
– Push Up
– V-Up
– Burpee
– Sit Up
– Burpee
2 Min Rest

Running Workout:

400m Warm Up

24 Min Run
Rotate: 2 Min Easy, 2 Min Medium, 2 Min Hard

400m Cool Down Jogging