At home WOD
Warm Up
2 Rounds
10x 90°-90°-Drill
10x Glutebridge
10x Airsquat
10x Scapula Pushup
5x Pike Pushup
10x Jumping Jack
Movement prep I
2 Min Double Under Skill Training
WOD I
„Arrested Annie“
50-40-30-20-10
– Double Under / Plate Jumps / Pogo Pinguin
– Sit Ups
Movement prep II
Odd Object Version
2 Rounds
3x Tempo Squat@3212 + 1x Push Press
3x Deadlift + 1x Clean
WOD II
5 Rounds, 30/30 Sec. Work/Rest Interval
– Odd Object Thrusters
– Odd Object Cleans
No Equipment Version
– Burpee (Pushup + Vertical Jump)
– Explosvie Hip Extensions
Cool Down
10x Cat Camel
2 Min Child Pose (Decompression)
1 Min per side Low Back Stretch
„Das universale Warm Up“
10x 90°-90°-Drill
5x D.Dog-Cobra
5x Pike – Squat (Bootstraps)
10x Tabletop Pulses
10x Samson Lunge
5+5x Lunge + Brustwirbelsäulen Rotation
10x Kossack Squats
10x Scapula Pushup
10x alt. V-Ups
10x Jumping Jack
„Schnell und Simpel: Kraft“
10 Min AMRAP
5x Pushup + Shoulder Taps
5x Bent over Row pro Seite
10x Goblet Squat
5x Sumo Deadlift Highpull
Running WOD
Warm Up
5-10 Min easy Run
3 Rounds
20x Hiugh Knees
20x Buttkicks
20m Karaoke Drill
5 Min Dynamic Stretching
3 Sets
60 Sec. Hill Sprint / Sprint
60 Sec. Rest
5 Min Rest
2 Sets
2 Min Run (afap)
3 Min Walk