Monat: Oktober 2017

20171025_WOD

Barbell
  • WARMUP
    • DYNAMIC STRETCHES
      • Downward Dog To Runners Lunge
      • Inchworm
      • Dynamic Squat Stretch
      • Half-Kneeling Hamstring Stretch
      • World’s Greatest Stretch
      • Kneeling Thoracic Rotation
      • Wringing Out The Towel
      • Child’s Pose With Reaches
      • Squat Pushup
    • GAMES
      • PVC-Pipes
      • Snatch
  • WORKOUT – “100” – Team-of-2 (Time Cap: 25:00 Min.)
    • 100 – Lunges
    • 90 – Pushups
    • 80 – Situps
    • 70 – Air Squats
    • 60 – Barbell Bent-over-row
    • 50 – Barbell Thrusters
    • 40 – Barbell Sumo Deadlift High Pulls
    • 30 – Burpees
    • 20 – Mountain Climbers
    • 10 – Wall-Walkups
  • COOLDOWN

20171018_WOD

Run
  • WARMUP
    • MOVEMENTS
      • Squat Stand
      • Lunges w/ Ellbow left
      • Lunges w/ Ellbow right
      • Sit down, split legs afap, stretch body on left/ right side
      • Shoulder Pass Throughs
    • GAMES
      • Plank Medball Soccer
      • Upper Tuck Up Position circle w/ Ball
      • SMACK I + II
      • WRESTLING I + II
      • Landshark
  • SANDBAG WORKOUT
    • M 50KG/ F 25KG
    • AFAP Sandbag Carry from A->B->A
  • EMOM 9 WORKOUT
    • 30 Sec Handstandhold + Rest of time Jump Squats
    • 30 Sec Plankhold + Rest of time Burpees
    • 01 Min Rest
  • TABATA
    • Jumping Jacks, Situps, Lunges, Flutter Kicks, High Knees, Supermans, Jump Squats, Climbers
  • COOLDOWN

20171011_WOD

pushup plank
  • WARMUP
    • MOVEMENTS
      • Jumping jacks in different variations
      • Lunges
      • Single leg lateral raises
      • Good mornings
      • Forward walk + pushups
      • Arm circles
      • Shoulder circles
    • GAMES
      • Rubber band sprints
      • Weighted run
      • Spine race
      • “The Huddle”
      • Cone game
  • WORKOUT 12 MINs
    • 1 Burpee
    • 2 Pushups
    • 3 Air Squats
    • Add 1 rep. to each exercise after completing one round
  • TABATA
    • Hollow
    • Arch
  • COOLDOWN

20171004_WOD

military fitness training
  • WARMUP
    • Fokus: Schulter – Y-T-M, Pushup Hold, Shoulder Taps, Scapula Pushups, Slow Pushups, Hindu Pushups
    • Fokus: Hüfte – Sphinx, Lunge rechts/ links, Lunge breit, Duckwalk
    • Fokus: Herz-Kreislauf: Police-Roxanne
  • AMRAP 20 Team-of-2
    • 12 Situps (P1)
    • 12 Thrusters (P2)
    • 12 Jump Squats (P1)
    • 12 Burpees (P2)
    • 200 m Run (P1), change order, P2 starts w/ Situps
  • COOLDOWN
    • Walk-Breathe-Stretch-Rest