WOD Did we do?

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 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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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)