kategorisiert als: WOD

04.12.2020

Workout Of The Day

For Time:
35 Dumbbell Box Step-Ups (22.5/15) (24/20”)
30 Burpee
25 Dumbbell Box Step-Ups
20 Burpee
15 Dumbbell Box Step-Ups
10 Burpee
Time Cap: 25 Minutes

Home WOD

Warm-up:
2 Rounds:
20 Alt. Bodyweight Romanian Deadlifts
10 Down Dog to Cobra
0:30 Handstand Hold or Plank Hold

Bodyweight Version:
On the 1:00 x 20 Rounds:
Min 1: 20 Alt. Bodyweight Romanian Deadlifts
Min 2: 20 Sit-Ups
Min 3: Max Reps Chair Dips
Min 4: Rest

Equipment Version:
On the 1:00 x 20 Rounds:
Min 1: 20 Double Dumbbell Deadlifts
Min 2: 20 Sit-Ups
Min 3: Max Reps Strict Handstand Push-Ups
Min 4: Rest

Accessory:
3 Sets:
10/10 Floor Press
15 Bent Over Plate/Dumbbell Rows
20 Alt. Birddogs

03.12.2020

Workout Of The Day

Strength:
Shoulder Press:
Set 1: 3 reps @ 70%
Set 2: 3 reps @ 80%
Set 3: 3 reps + @ 90%

3 Rounds for Time:
30/22 Calories on the Assault Bike or 43/30 Calories on the Rower
10 Hang Power Snatch (70-75%)
Time Cap: 16 Minutes

Home WOD

Active Recovery Day
30 minute walk/jog or 30 minute mobility of your choice!

:30 Neck Rolls (R/L)
:30 Shoulder Rolls (Forward/Backward)
:30 Small Arm Circles (Forward/Backward)
:30 Big Arm Circles (Forward/Backward)
:30 Hip Circles (R/L)
:30 Knee Circles (R/L)
:30 Ankle Circles (Right Foot/Left Foot)
:30 Calf Raises
1:00 Toe Touches (Standing – reaching towards the floor. Similar to a deadlift, but rounding the back is okay. Ease into this)
1:00 Alternating Cossack Squats
1:00 Alternating Lunge Elbow to The Floor
1:00 Air Squats
:30 Thoracic Rotations (R/L)
:30 Cat Cows
:30 Birddogs (Each Side)
1:00 Upward Dog to Downward Dog Transitions
-Into-
3 Sets: @Easy Pace
:30 Jumping Jacks or Double Unders
1:00 Step Back Lunges
1:00 Jumping Air Squats
1:00 Hand Release Push Ups
-No Rest B/T Sets-

***Feel free to spend more time in any pose/stretch that you want!