WOD

Tuesday

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

2020-05-26T07:47:44+00:0026. Mai 2020|0 Kommentare

Monday

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

2020-05-24T20:22:39+00:0025. Mai 2020|0 Kommentare

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

2020-05-21T20:37:32+00:0022. Mai 2020|0 Kommentare

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

2020-05-20T12:16:40+00:0021. Mai 2020|0 Kommentare

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

2020-05-16T13:53:27+00:0020. Mai 2020|0 Kommentare

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

2020-05-17T14:20:33+00:0019. Mai 2020|0 Kommentare

Monday

At home WOD / Outdoor WOD

Warm Up
Rowing Skill
(Legs only- Legs & Back- Full Stroke+Pause)
/ Running Warm Up (At home Version)

Movement prep
3 Rounds
5x Box Jump
5x Goblet Squat

WOD
„On a boat with Kelly“
5 Rounds, Timecap 30 Min
500m Row / 400m Run
30x Box Jump
30x Goblet Squat

Cool down:
2 Min easy Row / Jogging
Calf Stretch

 

„Schnell&Simpel“ Ausdauer
3 Rounds, EMOM
– 10x Airsquat + AMRAP Jumping Jack
– 10x alt. Lunge + AMRAP Jumping Jack
– 10x Backpack Swing + AMRAP Jumping Jack

 

Running WOD

„Running Warm Up“

4 Sets
350m Run @8RPE
3 Min Rest

8 Sets
80m Hill Sprint
Walk down

2 Sets
200m Run
30 Sec Rest

Cool Down
3 Min easy Jogging

2020-05-16T13:13:16+00:0018. Mai 2020|0 Kommentare

Friday

At home WOD / Outdoor WOD

Warm Up
„Rowling“ /
5 Min AMRAP
10x Jumping Jack
10x Goodmorning
10x Airsquat

Movement prep
6 Rounds (3 per side)
5x Single Arm Deadlift
3x Single Arm Snatch
3x Single Arm Thruster

WOD
3 Rounds, every 5 Min
9cal Row
9x Single Arm Devils Press
15cal Row
15x Single Arm Thruster
21cal Row
21x Suitcase Deadlift
( At home Row alternatives: Sumo Deadlift Highpull / Taters)

Cool Down
2 Min easy Row / Groiners into Hamstring Stretch
1 Min each
– Upper Back Stretch
– Hamstring Stretch

„Schnell&Simpel“ Ausdauer
40/20 Sec Work/Rest Interval, 2 Rounds (10 Min)
– Decksquats
– Jumping Jack / Double Under
– Burpees / No Pushup Burpees
– Jumping Jack / Double Under
– Lunges

Running WOD

6 Sets
200m Run @7RPE
3 Min Rest

6 Sets
60m Sprint (afap)
30 Sec Rest

Cool down
3 Min easy Jogging

2020-05-14T09:47:15+00:0015. Mai 2020|0 Kommentare

Thursday

At home WOD / Outdoor WOD

Warm Up
4 Min AMRAP
5x Cuban Complex
5x D.Dog-Cobra
5x Glutebridge

Movement prep
3 Rounds, 20/10 Sec Interval
– Romanian Deadlift
– High Hang High Pull
– Frontrack Mobility
– Push Press

Skill
5 Min, EMOM, 3 reps
Clean&Jerk Complex
Slow 1st Pull- High Hang Power Clean- Push Jerk+2Sec Pause @ Receiving

WOD
„Gwen“
15 – 12 – 9
Unbroken Clean&Jerk
(Timecap 12 Min, score is weight)

Home Version
50 – 35 – 20

Single Arm Backpack Clean&Jerk

 

„Schnell&Simpel“ Kraft
2 Rounds; EMOM
15-10x Single Leg Step Up (Goblet) (L)
15-10x Single Arm Bent Over Row (L)
15-10x Single Leg Step Up (Goblet) (R)
15-10x Single Arm Bent Over Row (R)
20-10x Push Up (On Chair)

 

Running WOD

2 Sets
450m Run (400m @9RPE, last 50m @5RPE)
5 Min Rest

4 Sets
40m Sprint (afap)
30 Sec Rest

2 Sets
200m Sprint @8RPE
30 Sec Rest

Cool down
3 Min easy Jogging

2020-05-13T13:41:19+00:0014. Mai 2020|0 Kommentare

Wednesday

At home WOD / Outdoor WOD

Warm Up
3 Rounds
10x Shoulder Circles
10x Squat into Pike
10x Glutebridge

Movement prep
3 Rounds 20/10
– Single Arm Swing (L)
– Single Arm Swing (R)
– Tempo Goblet Squat @3121

WOD
4 Rounds, 3/2 Min Interval, AMRAPs
1. R.: 20x Single Arm Snatch, 20x Goblet Squat
2. R.: 15x Single Arm Snatch, 15x Goblet Squat
3. R.: 10x Single Arm Snatch, 10x Goblet Squat
4. R.: 5x Single Arm Snatch, 5x Goblet Squat

Cool down
3 Rounds
10x Windmill
10x Jefferson Curl
1 Min each side
Figure 4 Stretch

 

„Schnell&Simpel“: Ausdauer
2 Rounds, 30/10 Interval
– Adv. Shoulder Taps
– Adv. Side Plank (L)
– Adv. Shoulder Taps
– Adv. Side Plank (R)
– Reverse Plank

 

Running WOD

2 Sets
20 Min Running @5-6RPE
4-5 Min Dynamic Stretching

Cool down
3 Min easy Jogging

2020-05-12T19:48:50+00:0013. Mai 2020|0 Kommentare