WOD Did we do?

EMOM

Warm up: 3 rounds

• 10 Burpees
• 10 Squat reach
• 10 Scap push ups

Skill:

• 20 Scorpion 20
• 20 Eagles 20
• 20 Hollow rock 20
• 20 Hollow arch 20
• 1 min. Plank 1 min
• 3×5 Push ups

WOD: 18 min. EMOM – work 40 sec:

• Pull ups
• Dips
• Battle rope
• Rows
• Rope climb
• Box jumps
• Push ups
• Box step ups
• Sit ups

Core: TABATA

UTrack Handstands🤸‍♀️

Warm up:

• 3 min. Double Unders
• 10 Scap push ups
• 10 Yoga push ups
• 5 Normal push ups

Skill:

• Pike push up
• Handstand hold
• Handstand Walk

WOD:12 Min AMRAP

• 10 Pike push up
• 20 Thruster jumps
• 30 Seated dips

Core: 2x TABATA

Outdoor Training

Warm up:

–      3 min jump rope progressions to Single Unders

3 round for quality of:

• 30 single unders
• 15 shoulder taps
• 5 burpees

Skill:

• Double unders progression without rope

• Using bands for during DU

• Swinging rope beside your body to learn the swing

WOD: Every round starts at the sixth minute → 5 rounds total of:

• 10 push ups 
• 20 burpees
• 30 jump squats So at minute 1 the wod is done once, for the remainder of time you have rest. Then everyone starts with the second round after 6 minutes etc. 

2x TABATA Core

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

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)

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

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

Steve’s Wednesday Workout

Warming up: 3 sets of:

• 3 Book Turkish Get Up, Left
• 6 Hip Hurdles (x2 for each side)
• 3 Book Turkish Get Up, Right
• 6 Hip Down Push-Ups

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

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

CFT Sunday Workout

Warm up: 3 sets:

• 10 leg swings forward, each side
• 10 leg swings lateral, each side
• 10 calf raises

2 sets:

10 m. Running skips
10 m. karoake drill
5 Y’s, T’s, W’s

WOD: 18 min. AMRAP Metcon

400 m. Run @ 70% effort so not to hard
10 m. Low bear walk
5 – 8 Strict pull ups, table row, bent over row etc

CFT Friday Workout

Warm up: Full body Cars

2 sets:

• 4 TGSU, right
• 20 Sec Split squat, hold right
• 4 TGSU, Left
• 20 Sec Split squat hold, Left
• 10 – 15 Sec Iso Table hold
• knee 2 CM of the ground

WOD: Metcon 4 rounds for time

• 45 Double unders
• 3 Turkish get ups, Left
• 6 Single arm GTOH ( KB DB or other weight)
• 3 Turkish get ups, Right
• 6 Single arm GTOH ( KB DB or other weight)

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

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

Steve’s Wednesday Workout

WOD: 10 min AMRAP

• 30 Dead Lifts
• 20 Set Ups
• 10 Front Squats

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

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

Steve’s Wednesday Workout

WOD: 3 rounds, 10 of each of:

• Inch Worm
• Donkey Kicks
• Yoga Push Ups
• Lunges.

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

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)

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