Mon 01 Jun

Skips & Push-Ups

Warm up: 2 Tabata’s with Sphinx To Plank Push-Up/ Planking and Rope Skipping

WOD 1: Dead by Push-Up (10 min.), so first minute 2, second 4, 6, 8, …, 20.

WOD 2: 20 min. EMOM

  • Hollow Hold
  • Rope skipping Technique towards Double-Unders

WOD
Thu 28 May

Jump Jump

Warm up:

  • Double Unders practice

Practice:

  • Double Unders
  • Push-Ups

WOD: 12 min. AMRAP

  • 10 Push-Ups
  • 15 Lunges
  • 20 Double Unders (or 10 Double Unders & 10 Single Unders or 80 Single Unders)
WOD
Mon 25 May

Murph

Warming up:

  • Mountain Climbers
  • Air Squats

Murph (within 50 min.): (split the exercises in between however you want)

  • 1 mile (1.6 km) run
  • 100 Sit-Ups (instead of Pull-Ups officially)
  • 200 Push-Ups
  • 300 Air Squats
  • 1 mile (1.6 km) run
WOD
Mon 18 May

Monday 1.5 m Training Outside 🌞😎✌

Warm up: 3 rounds of

  • 14 Lunges
  • 8 Yoga Push-Ups
  • 8 Squat and reach

WOD: 20 min. AMRAP, on every minute 3 Burpees!

  • 5 Push-Ups
  • 10 Sit-Ups
  • 15 Air Squats

2 TABATA’S:

  • Bicycle crunch
  • Left leg forward, right hand forward – Right leg forward, left hand forward
  • Plank
  • Hollow Hold
WOD
Wed 13 May

Steve’s Wednesday Workout

Warming up: 3 sets of:

3 rounds for quality:

  • 10 Pause Air Squats (pause 2 sec. at the bottom)
  • 10 Y raises
  • 5 (Surfing) Burpees

Workout: 100 Thrusters for time

  • 100 Thrusters (single or both arms, with something heavy)
  • But every min.: 5 Burpees
WOD
Wed 06 May

Steve’s Wednesday Workout

Warm up: 3 rounds of

  • 8 Scorpions
  • 8 Eagles
  • 8 Pass Throughs

2 sets of:

  • 6 Hamstring Bridges
  • 6 Good Mornings
  • 8 1/4 Squat Jumps
  • 8 Scap Push-Up from Elbow

Workout: Metcon ‘The Chief’. 5x 3 min. AMRAP :

  • 3 Power Clean
  • 6 Push-Ups
  • 9 Squats
  • Rest 1 minute
WOD
Wed 29 Apr

Steve’s Wednesday Workout

Warm up – 3 sets :

  • 45 Sec Couch stretch, each 
  • 45 Sec Cobra
  • 45 Sec Dragon pos, each side

3 Rounds:

  • 2 Figure 8 jumps, each side
  • 5 Push ups 
  • 20 MTN Climbers, total
  • Squat therapy: 5 – 7 minutes
  • 2 Rounds :
  • 10 Skaters
  • 5 No push up burpee

Metcon WOD – for time:

  • 40 Goblet Squats ⁠
  • 40 Lateral Burpees Over Object ⁠
  • 30 Goblet Squats⁠
  • 30 Lateral Burpees Over Object⁠
WOD
Wed 22 Apr

Steve’s Wednesday Workout

Warm up: 5 min. for quality

  • 10 Pass throughs
  • 5 Reach and roll
  • 5 Threading the needle, each side

Practice: 3 sets

  • 10 alternatng over the hurdles
  • 8 scap push ups
  • 5 Prisoner Kang squat

WOD: Metcon 3 x 5:00 amrap / 2:00 rest

  • 1 Power clean
  • 1 Push press
  • 1 Back squat 
  • 1 Push press 
  • 15 Sec sprint against the wall
  • 12 Hollow rocks 
  • 9 1/4 squat jumps
WOD
Wed 15 Apr

Steve’s Wednesday Workout

WOD: 10 min AMRAP

  • 30 Dead Lifts
  • 20 Set Ups
  • 10 Front Squats
WOD
Wed 08 Apr

Steve’s Core Wednesday Workout

Warm up:

  • 20 Jumpin Jacks

3 rounds:

  • 20 Donkey kicks
  • 5 Spiderman on the spot
  • 20 Bird dog
  • 5 Inch worm

WOD: 20 min. AMRAP

  • 30 V-ups
  • 60 Bicycles
  • 30 Weighted sit ups
  • 60 Flutter kicks
  • 30 Toe touches
  • 60 Mountain climbers
  • 30 Jumping jacks
WOD
Wed 01 Apr

Steve’s no-joke Wednesday Workout

Warm up:

  • Reverse tabata
  • 8 x 10 sec work / 20 Sec rest
  • No push up burpee
  • Jumping jacks

3 sets:

  • 8 – 12 Glute bridges
  • 5 Wall or floor slides
  • 12 Plank arms alternating arm reach

WOD: 3 x 4:00 AMRAP / Rest 2:00

  • 12 Swings with a weight
  • 9 Dips
  • 6 Burpees
WOD
Wed 25 Mar

Steve’s Wednesday Workout

WOD: 3 rounds, 10 of each of:

  • Inch Worm
  • Donkey Kicks
  • Yoga Push Ups
  • Lunges.
WOD
Sun 22 Mar

Another Training

Jesse and Sibren made another training you can do at home:

Warm up 2 rounds for quality of: (”= seconds)

  • 30” lunges
  • 30” yoga push ups
  • 30” quats
  • 30” shoulder touches
  • 30” good mornings
  • 30” inch worm walk out

Next : 5 push up sets depending on level. (See this website to find an appropriate set depending in your lvl by scrolling though the different weeks, take 60′ to 120′ secs rest between sets )

Next 3 round for time of: (Take 3 min rest in between rounds, 3 rounds in Total)

  • 21 air squats
  • 18 lunges (per side)
  • 15 chair dibs
  • 12 burpees
  • 3 minutes rest

Core: TABATA, 4 rounds of: (Use the Tabata songs on Spotify)

  • 20 sec. Side Plank, 10 sec. rest (alternate the side plank left and right ( 2 times left, 2 times right))
  • 20 sec. Heel Touches, 10 sec. rest
WOD
Fri 20 Mar

Steve’s Workout (with beer!)

Yay it’s Steve! YouTube

Warm up A : 2 sets of:

  • 10 m Side Shuffle
  • 10 m Skipping with arms
  • 10 m Lunge with rotation

Warm up B: 2 sets of:

  • 5 Single Leg Figure 8
  • 10 sec. Quick Feet Shuffle
  • 5 Vertical Jumps (Tip: use your hands to prevent you to jumping into the ceiling :’)

WOD: EMOM 30 min.

  • Min. 1: 8-12 Jump Overs (knee/ shin height) (Use an (imaginary) stick)
  • Min. 2: 8-12 Bent Over Reverse Flys (Use beer crates, or something else heavy)
  • Min. 3: 30 sec. Front Leaning Rest (/ Elbow Plank)
WOD
Thu 19 Mar

Thursday Training

YouTube

Warm up: 2 rounds of:

  • 8-10 Wall Slides/ Floor Slides (see the video)
  • 16 Groiners
  • 15 Reach and Rolls

Stability: 2 rounds for quality

  • 20 sec. Low Bear Hold
  • 20 sec. Star Plank Hold
  • 20 Bird Dogs
  • 20 sec. Hollow Body

WOD – For time: (split however you like)

  • 100 Prisoners Good Mornings (or 80 scaled)
  • 75 Burpees (or 60 scaled)
  • 50 Mountain Climbers (Right, Left is one rep) (or 40 scaled)
  • 25 V-Ups (or 20 tuck-ups, or 20 Sit-Ups)

Cool down: nice easy walk

WOD
Wed 18 Mar

Run – Home WOD

YouTube

If you want to measure distances of the streets around your place, you could use Strava: https://www.strava.com/routes/new

Warm up:

  • 200 m easy walk
  • then 400 m jogging

    2 rounds of:
  • 10 lateral leg swings
  • 10 ankle mobility shifts

    3 rounds of:
  • 6 split squats (in the second or third round, you can hold some heavy books or a dumb/ kettle bell if you have one)
  • 6 inch worms
  • 10 calf raises

WOD: Every 3:00 min. x 8 rounds (scaling see YouTube: 6 sets, 8 lunges)

  • 200 m run
  • 12 jumping lunges (try to get high up)

Cool down: have a nice easy walk

WOD
Wed 18 Mar

WOD with your Housemates

What else do you have to do in quarantine?

WOD 1: 3 rounds of:

  • 50 Air Squats
  • 40 Sit-Ups
  • 30 Lunges (in total)
  • 20 Push-Ups
  • 10 Burpees
WOD
Tue 17 Mar

Sit-Up Cindy @ Home

YouTube

Warming up:

  • 4:00 min. run outside or standing at your place at home
    3 sets of:
  • 20 sec. Samson Stretch (each leg)
  • 20 sec. Cobra

WOD 1: 8 min. EMOM:

  • 20 sec. active squat hold position
  • 8 Shoulder Touches
  • 20 sec. table top hold
  • 8 reverse lunges (in total)

WOD 2: 20 min. AMRAP. (For scaling see YouTube)

  • 5 Sit-Ups
  • 10 Push-Ups
  • 15 Air Squats

Cool Down: 4 min. easy walk

WOD