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