warm up
3 minuten swimmer
3 minuten jumping jacks
3 minuten squat hold with rotation
3 minuten challenge
wod
100 thruster
every minute 10 jumping jacks
5 Min Warm-up EMOM
1 Push up
Child pose (2-3 sec.)
2 push ups
Child pose
Planke Position und abwechselnd auf beiden Seiten groß auf öffnen
Child pose
3 burpees
10 Hampelmänner
Minute 5-30:
25 Min AMRAP
You go I go:
2 Push ups
2 burpees
4 high knee Jumps
4 Frog Jumps
6 Air Squats
6 Jumping Lunges
Minute 30-35:
5 Min Bauch Finisher AMRAP
Russian Twist (ohne Gewicht, auf Geschwindigkeit und Reps.)
Jede Pause 20 Mountain climbers
warm up
4 rounds
10 lunges
10 good mornings
10 shoulder taps
3 minuten challenge
burpees
skill
tabata L-sit
wod
3 rounds
30 lateral lunges
40 dips
30 lunges
40 dips
30 jumping lunges
every 5 minutes: 50 jumping jacks
warm up
5 rounds
3 inch worms + 1 push up
6 squats feet together with 5 seconds pause
9 sit ups
3 minuten challenge
burpees
skill
turkish get ups
wod
2 rounds
30 power cleans
30 front rack lunges
30 air squats
10 strict handstand push ups
