Hollow Arch Swings
Warm up: air squats
Skill: Hollow Arch Swings
WOD: Sit-Up Cindy – 20 min. AMRAP
- 5 Pull-Ups
- 10 Push-Ups
- 15 Air Squats
- 20 Sit-Ups
Did you miss a WOD? Or just curious to see what we do? Here you can find out.
Warm up: air squats
Skill: Hollow Arch Swings
WOD: Sit-Up Cindy – 20 min. AMRAP
Warm up:
WOD 1: 7 min AMRAP:
WOD 2: 7 min AMRAP:
WOD 3: 7 min AMRAP:
Core: Tabata: Plank & Bicycle Crunch
Warm up:
Skill: Push Press
WOD: 20 min. AMRAP
CORE: TABATA
Warm up:
Skill: Medicine ball clean/ rowing
WOD: 15 min. EMOM (work 40 s., rest for 20s.)
Core: TABATA
Warm up: 3 rounds of
Skill: 5×5 Deadlifts
WOD: for time: 21-15-9
Core: TABATA
Warm up: Jog around campus + suicide run
WOD: Run a rectangle with 4 exercises along each cornet. Start with 3 reps and, at every round around the rectangle add 3 more reps
Core: TABATA
Warm up: 2 rounds of:
Skill: 5×5 Press
WOD: 10 min. AMRAP with Dumbbbells:
Core: TABATA
Warm up:
Skill:
WOD: 10 min AMRAP
Warm up: 2 rounds
Skill: Squat Jumps for distance
WOD: 3 rounds for time:
Afterburner: 30 squat lunge complex
Core: Tabata
Warm up:
Skill: suicide run (relay form)
WOD: ‘Fight Gone Bad’
Core: Tabata
Warm up: 3 rounds for quality
WOD 1: 5 min. time cap – 3 rounds for time
WOD 2: 8 min. time cap:
WOD 3: 4 min. time cap – 5 rounds for time:
WOD 4: 4 min. time cap: 7-6-5-4-3-2-1:
Core: Tabata
Warm up:
Skills:
WOD: 5 min AMRAP:
Core: Tabata
Warm up: 3 rounds for quality:
Skill:
WOD 1: 16 min. EMOM:
WOD 2: 18 min. EMOM:
Core: Tabata
Warm up: Lane Exercices
Skill:
10 min EMOM:
WOD: 10 min. AMRAP:
Core: Tabata
Warm up:
Skill: Progression for Pull-Ups & Dips. 10 min. EMOM:
WOD: 26 min AMRAP:
Core: Tabata
Warm up:
Skill: 7 min. EMOM
WOD: 25 min. AMRAP
100 m run
10 Single Unders
10 Squats
200 m run
20 Single Unders
20 squats
30…40… etc
Core: Tabata
Warm up: 3 rounds of:
Skill: 4 rounds of:
Wod: 21-15-9
Core: Tabata
Warm up:
Skill:
WOD 1: 21-15-9. 5 min time cap:
WOD 2: 21-15-9. 5 min. time cap:
WOD 3: 21-15-9. 5 min. time cap:
WOD 4: 4 min. AMRAP. – 3 times:
Core: Tabata
Warm up: 3 rounds of:
Skill:
WOD: 25 min. AMRAP. Each round add 2 reps
Warm up:
Skill:
DU practise-> Progressions withclapping. Then learning the rhythm with jump rope swingsbeside body and keeping elbows close with elastic bands.
Next 5 sets of 30’ DU practise
30’ rest
WOD 1: 12 min EMOM 6 rounds of
WOD 2: 15-12-9. 5 min. time cap
Core: Tabata (4 rounds of)