AKTIVIERUNG / WARM-UP 3 Rounds: 30 Sec. Standing on one leg l/r 30 Sec. Bird Dogs 30 Sec. Alt. Rumanian Deadlifts 30 Sec. Dead Bug https://www.youtube.com/watch?v=gbyK8C8yUn8 WOD - A 4 Tabatas / 1 Min. Rest Between 1) Flutterkicks Handstand Hold 2) One Arm KB / DB / Bottle Swing Goblet Lunges 3) Fast Feet w/ [...]
AKTIVIERUNG / WARM-UP 3 rounds of: 10 Knee to Chest Samson Stretches 10 Knee to Chest RDLs 10 ATV's https://www.youtube.com/watch?v=BNBXtM0m45Q WOD - A A1: 4 sets sof 10/10 Front Rack Chair Pistol A2: 4 sets of 45sec. Sideplank (each side) Alternate A1 and A2 and Rest 1 Min. after a full set https://www.youtube.com/watch?v=qt0hSkoUnAk WOD - [...]
AKTIVIERUNG / WARM-UP 4 Rounds: 5/5 Turkish Sit-ups with a pillow 5/5 One Arm Thruster with a pillow 5/5 Press and Balance wit a pillow https://www.youtube.com/watch?v=STwFzOuzh-4 WOD - A 30 Min. AMRAP 10/10 Rumanian Split Squats (weighted) 20 Jumping Lunges 20 alternating one arm KB/DB/Bottle Swings 20 Supermans 30 Sec. Hollow Hold 30 Sec. Flutterkicks [...]
AKTIVIERUNG / WARM-UP 2 rounds of: 10/10 T-Spine Kneeling Rotations 10 Hollow Rocks 10/10 Bent Over Rows 10/10 Lateral Single Leg Hops then: Tabata Heel Touches + Superman Flutter https://www.youtube.com/watch?v=NWbFLVf0ZeE WOD - A A1: 5x 10 Hamstring Curls (with pillow or plastic bag, slow and controlled) A2: 5x 10 Towel Rows (Door) or Table Pull-ups [...]
AKTIVIERUNG / WARM-UP 6 Min. AMRAP 10/10 Windmills 20 Jumping Jacks 10/10 Diagonal Toe Touches 20 Mountain Climbers https://www.youtube.com/watch?v=rEjRzVzYz68 WOD - A A1: 20-20-20-20-20 Deadlifts (A Full Laundry Basket) A2: Kneeling One Arme Shoulder Press (Filled Bottle / DB / KB) 5 sets a 10/10 Alternate A1 and A2 and Rest 1 Min. after a [...]
AKTIVIERUNG / WARM-UP 3 rounds for quality of: 5/5 Samson Stretches 10 Prone Y 3-3-3 Squats (wide, regular and close stance) 1-1-1 Push-up (wide, regular, close) https://www.youtube.com/watch?v=D-DL_XACWTo WOD - A A1: 5 sets of 5/5 Shrimp Squats (Slow + Controlled) A2: 5 sets of 3-5 Wall Climbs Alternate A1 and A2 and Rest 1 Min. [...]
AKTIVIERUNG / WARM-UP 3 Rounds: 30 Sec. Towel Row 30 Sec. Towel Superman Hold 30 Sec. Towel Overhead Squats 30 Sec. Towel Good Mornings then: 2 Rounds: 10/10 Leg Swings https://www.youtube.com/watch?v=ldjEzhjqJOo WOD - A A1: 20-20-20-20-20 Back Squats (With a filled Backpack) A2: Bottle Crunches 5 sets a 1 Min. Alternate A1 and A2 and [...]
AKTIVIERUNG / WARM-UP AMRAP in 8min of: 20 Mountain Climbers 3 Around the world Lunges 6/6 Down Dog Toe Touches 3/3 Around the world Leg Circles https://www.youtube.com/watch?v=-xIrxJi_vKE WOD - A A1: 5 sets of 5/5 Eccentric Pitols (3-5secs. Down) A2: 5 sets of 5 Eccentric Push-ups (5-10secs. Down) Alternate A1 and A2 and Rest 1 [...]
AKTIVIERUNG / WARM-UP 3 Rounds: 10/10 Leg Swings 10/10 Squat and Kicks 5/5 Plank Up & Downs 5/5 Squat Up & Downs https://www.youtube.com/watch?v=P32s2HJg6MI WOD - A 20 Min. AMRAP Choose 3 Exersices of the previous Video of your equipment: Do 10 Reps each Exersise for 20 Min. For those without Equipment do: 10 Push-Ups 10 [...]
AKTIVIERUNG / WARM-UP 3 rounds of: 20 Superman Rocks (up + down counts as 1) 20 Hollow Rocks (up + down counts as 1) 20 Peing Dogs (left + right counts as 1) 10 Squat Stretches https://www.youtube.com/watch?v=NaQi2ryhzt8 WOD - A For time of: 100 Knee To Elbow (in Push-up Position) https://www.youtube.com/watch?v=FehAzsq5D9I WOD - B AMRAP [...]