At home WOD
Warm Up
20/10 Sec. Interval,
finish 4 Rounds per exercise before moving on to next ex.
– Lunges
– Bird Dogs
– Airsquats
– alt. Single Leg V-Ups
– Roation Pushups
Movement prep
20/ 10 Sec. Interval, 3 Rounds
– D.Dog Stretch
– Bracing Drill on floor
– Samslon Stretch
For quality
10 Min Handstandhold Practice
/ Plank or Hollow Practice
Gymnastic Strength
Inverted Tabat 10/20 x 8
L-Sit / Tuck Sit / Standing Single Leg Hold
Finisher
3 Min AMRAP
1,2,3…x
– Burpee
– 2m Side Shuffle
– Decksquat
Cool down
3 Min AMRAP
10x Shoulder Circle
10x wlk. Goodmorning
10x Windmill
10x Samson Lunge
1Min each
– Lying Chest Stretch (L/R)
– Couch Stretch (L/R)
Running WOD
Warm Up
5-10 Min easy Jogging
5 Min Dynamic Stretching
4 Rounds
6 Min Run (@ 8RPE)
3 Min Walk