Sun 15 Mar

Home Workout Inspiration from Elwin

Our coach @ElwinterAvest shared some nice Instagram stories with workouts to do at home

WOD
Thu 12 Mar

Squat the CORONA away at home WOD 🦠 (GOFIT-19)

Unfortunately the trainings are cancelled! Here is a nice alternative workout you can do at home:

Music tips: Tabata Playlist & COVID-19 Quarantine Party

Warmup:

  • 2 minutes: walk the stairs of your house.
    3 rounds for quality:
  • 10 shoulder touches
  • 20 lunges (hold in the bottom for 2 sec for a stretch)
    Afterwards walk the stairs again for 2 minutes

WOD 1: Death by: (Go on till failure)

  • Minute 1: 20 sec. wall sit and 1 push up
  • Minute 2: 20 sec. wall sit and 2 push ups
  • Minute 3: 20 sec. wall sit and 3 push ups

WOD 2 GOFIT-19 (19 min. AMRAP):

  • 19 squats
  • 19 sit ups
  • 19 lunges (per side)

WOD 3 Tabata 4 rounds:

  • 20 dead bugs
  • 10 sec. rest
  • 20 heel touches
  • 10 sec. rest

WOD
Wed 11 Mar

Push Presses

Warming up: 2 rounds of:

  • 2 min. row/ bike/ ski
  • 5 push-ups
  • 10 squats
  • 10-15 sec. active hang

Practice: Push Presses 5×5 reps

WOD: 21 – 15 – 9

  • Kettle Bell Swings
  • Box jumps
  • Goblet Squats
  • Toes to Bar

WOD
Mon 09 Mar

Monday WOD-Day

Warming up: 3 rounds of:

  • 1 min. Row/ Ski/ Bike
  • 30 s. Stretches (x2, for each side)
  • 3-6 Strict Pull-Ups
  • 7 Wall Balls

WOD: 30 min. Buddy AMRAP

  • Person 1: 50 cal. Row/ Ski/ Air Bike
  • Person 2:
  • 5 Deadlifts
  • 5 Front Squats
  • 5 Shoulder to Overhead Presses
WOD
Thu 05 Mar

Thursday Training

Warm up: to the other side

  • Squats
  • Inch Worms
  • Crab Walk
  • Lunges
    3 rounds of:
  • 4 Burpees
  • 4 Push Ups
  • 8 Air Squats
  • 8 Lunges

WOD 1: 4x in 2 min:

  • 30 sec. plank
  • 12 over head squats
  • 12 Push Ups

WOD 2: 10 min AMRAP, you go I go:

  • 5 clean and jerks
  • 10 lunges
  • 15 Sit Ups
WOD
Wed 04 Mar

Technique day

Practice:

  • 6×6 bench presses
  • 3+3 Pistol progression

More practice:

  • Bearwalk
  • Hand Stand walk around box
  • Hand Stand hold with partner
  • Hand Stand walk
  • Bar row
  • Seated Rope climb
  • Rope Pull Up
  • Full Rope Climb
WOD
Mon 02 Mar

Power Cleans

Warm up: 2 rounds of

  • 1 min. row/ run/ bike
  • 10 american ketlle bell swings
  • 10 reverse lunge
  • 3-6 chin ups

Strength practice: Power Clean complex

  • 1 Hang Power Clean
  • 1 Power clean

WOD: 12 min. AMRAP with partners

  • Box jumps
  • Dumbbell High Pull Cleans
WOD
Thu 27 Feb

Thursday Training

WOD 1: 14 min. EMOM

  • 1: 6-10 Push Ups
  • 2: 10-12 Lunges (10,15,20 kg)

WOD 2: Partner WOD – 2.5 min AMRAP 4 times:

  • 8 burpees
  • 8 thrusters
  • Then 2.5 min rest while the other person is doing the exercises

WOD
Wed 26 Feb

Push Jerks

Warm up: 2.5 km run (no that’s a joke)

Practice: Push Jerks & Pull Ups

WOD: 12 min:

  • 2-4-6-8… Hand Stand Push Ups
  • 2-4-6-8… Goblet Squats (with kettle bell)
  • 2-4-6-8… KB swings

WOD
Thu 13 Feb

Thursday Training

WOD 1: 3 min AMRAP

  • 9 high pull cleans
  • 7 thrusters
  • 5 burpees

WOD 2: 3 min AMRAP

  • 9 high pull cleans
  • 7 push presses
  • 5 push ups

WOD 3: 3 min AMRAP

  • 9 high pull cleans
  • 7 rows
  • 5 sumo high pul

WOD 4: 3 min AMRAP

  • 9 high pull cleans
  • 7 front squats
  • 5 lunges

WOD 5: 3 min AMRAP

  • 9 high pull cleans
  • 7 thrusters
  • 5 burpees
WOD
Wed 12 Feb

Deadlifts

Warming up: 3 min. ski/ jump/ row/ bike

Practice: 5×5 reps of (increasing-heavily) Deadlifts

WOD: in groups of 4, for 24 min. – 25 sec. work, 35 sec. switching/ rest:

  • Ski
  • Assault bike
  • Normal bike
  • Row
  • Burpees
  • Jump Rope
  • Push-Ups
WOD
Wed 05 Feb

Open Wednesday Training

Warming up:

  • Inch worm
  • Bear crawl
  • Air-Squats

Practice: 5×5 reps Front Squats

WOD: 3x 60 sec.:

  • Dumbbell Snatch
  • Sit-Ups
  • Goblet Squats (with dumbbell)
  • Push-Ups

WOD
Thu 30 Jan

Thursday Training

WOD 1:

  • 5 min.: 50 overhead lunges with barbell, 30 Sit-Ups then max Sit-Ups/ Double-Unders
  • 5 min.: 40 overhead lunges with barbell and (more) weights, 50 Sit-Ups then max Sit-Ups/ Double-Unders
  • 5 min.: 30 overhead lunges with barbell and (more) weights, 50 Sit-Ups then max Sit-Ups/ Double-Unders

WOD 2 – 12 min. EMOM:

  • 12 overhead lunges with weights
  • 30% max Push-Ups
  • 30 sec. hollow hold
  • 30% max Push-Ups
WOD
Wed 29 Jan

Strongman workout

WOD, 4 rounds of:

  • 1 min. walk with heavy bag
  • 1 min. slam ball
  • 1 min. farmer’s carry
  • 1 min. sled push
  • 1 min. rope climb
WOD
Mon 27 Jan

Power Cleans

Warming up: 3 min. rowing/ ski/ cycling

Practice: Power Cleans, 5 sets of 5 reps

WOD: 3 rounds of:

  • 400 m. run
  • 21 Russian Style Kettle Bell Swings
  • 12 Toes To Rings
WOD
Wed 22 Jan

Sumo Deadlifts

Warming up: the stick game and the thick gym mat game

Practice: Sumo Deadlifts 5 reps, 5 heavy sets

WOD: you go, I go – 20 min. time cap. Each person:

  • 10 hand-release push-ups
  • 16 calories of rowing
  • 8 hand-release push-ups
  • 14 calories of rowing
  • 6 hand-release push-ups
  • 12 calories of rowing
  • 4 hand-release push-ups
  • 10 calories of rowing
WOD
Wed 15 Jan

Run for da Burpees

Warming up: 3 min rowing/ skiing/ cycling

Practice: 3 rounds of:

  • Ring rows for 10 – 20 sec.
  • Support on rings for 10 – 20 sec.

Practice 2: 5 rounds of:

  • 4 Strict Press
  • 8 Inverted Rows

WOD: 5x every 4 minutes:

  • 200 m run
  • 12 burpees to target (about 30 cm of high jumping)
WOD
Sun 12 Jan

Alternative ‘Throwdown’ WOD

WOD 1 – 7 min AMRAP 3,6,9,12,15,…

  • Hand release Push-Ups
  • Hang Power Cleans (20/ 15 kg)

WOD 2 – 15 min AMRAP

  • 15 Thrusters 20/ 15 kg
  • 15 Burpees over the bar
  • 15 Squat jumps
  • 15 Burpees
WOD
Thu 09 Jan

Thursday Training

5 Heavy sets of:
  • 2 strict presses
  • 4 push press
  • 6 push jerk
WOD: 15 min AMRAP (20/ 15 kg)
  • 5 Push Ups
  • 10 Front Squat
  • 5 Sit-Ups
  • 20 Lunges with barbell
‘Cooling down’ Tabata: (20 seconds of work, 20 seconds rest – 4 times)
  • Abs wipers
  • Plank
WOD
Mon 06 Jan

New Year – New WOD

Practice/ Warming up:
  • 5 Hand Stand decents slowly
  • 10 Goblet Squats (with the kettle bell)
  • 30 sec. side plank (x2 for each side)
Practice: Thrusters 5 sets of 5 WOD: 3 rounds for time
  • 15 Thrusters
  • 15 Burpees
WOD