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warm-upMobility/Stretch 3 Rounds:5x Push-ups10x alt. Lunges10x V-ups OTM: 9′, 40“on/20“off:1) ME Plank2) Deck Squats /w Backpack3) Chair Dips Hero WoD: “Mark Klement”74-44-11 Reps for Time: Burpees Push-Ups Sit-Ups Squats

warm-upMobility/Stretch 3 Rounds:5x Cat & Cow (hold 1“ in both positions for each rep)5x Prisoner Good Morning5x Single Leg Prisoner Good Morning R5x Single Leg Prisoner Good Morning L OTM 15′:1) 5-10x slow Push-ups @3“ down2) 30“ Side Plank/Side3) 15x Glute Bridge Sit-ups EMOM til Death: „Death by Anything“:1x Exercise (+1) Choose 1 movement: Push-ups,…

warm-upMobility/Stretch 3 Rounds:5x Jeffersons Curls (Bodyweight or Light Weight)16x Quadruped Thoracic Rotation 8/830“ slow Quadruped Crawl30“ Reverse Plankrest ~30“-60“ 4 Rounds, continious movement: Flutter Kicks Glute Hip Raises Push-ups60“ Break WoD: 5 Rounds for Time:60x High Knees40x Squats20x Chair Dips10x Burpees

Raed Box Online Live WoD / 18:25h Du brauchst entweder diese App:–> Zoom-Client für Meetingsoder einfach diesen Link:–> Link zum Meeting Meeting-ID: 931 521 2075Passwort: raedbox Heute brauchst du einen Rucksack oder ähnliches, es geht aber auch nur mit dem eigenen Körpergewicht.

warm-upMobility/Stretch Tabata: 8×20“on/10“off:– Sideplank (4x left / 4x right) 3 Rounds, 40“on/15“off:1) Reverse Snow Angels 2) Seal Puch-ups3) Reachers4) Superman T-Raise5) Pulse Rows6) Break WoD:OTM, 5 Rounds:1) 10x Hollow Rocks + 10x V-Ups2) 10x Tuck Ups + 15x second Hollow Hold Finisher: Sally:Squats or Lunges (*weighted)

warm-upMobility/Stretch 3 Rounds:30“ Towel Shoulder Dislocks 30“ Towel Overhead Squats Back to a Strong Back:2 Rounds, 30“on/15“off:1) Superman Towel Row 2) Superman3) Superman arm extensions4) Reverse Snow Angels5) Superman Arm Lifts1′ Break beetween Rounds: AMRAP, 5 Rounds (24′):1′ Mountain Climbers1′ Push-Ups1′ Flutter Kicks 1′ Squats1′ Rest

Raed Box Online Live WoD / 18:25h Du brauchst entweder diese App:–> Zoom-Client für Meetingsoder einfach diesen Link:–> Link zum Meeting Meeting-ID: 931 521 2075Passwort: raedbox Heute brauchst du einen Sessel oder ähnliches, es geht aber auch nur mit dem eigenen Körpergewicht.

For Time:Run 5k (*Adv.: Run Fast or further 🙂 )–> The Ultimate Motivational Clip – Rise & Shine!

warm-upMobility/Stretch 3 Rounds:10x Reverse Snow Angels15x Squats OTM 15′, 40“on/20“off:1) Hip Thrusters2) Sit-ups3) Sideplank 20″/20″ WoD: „Lockdown“2 Rounds for time:30x Lunges (Adv. Weighted) 30x Overhead Squats (Towel, Broomstick,…) 30x Crunches (15 left/15 right) 30x Kneel to Stand (Adv. Weighted)30x Dead Bug30x Overhead Squats30x Windshield Wipers30x Narrow Push-ups (sc.: Normal Grip, on Knees)[Cap: 21′]

Warm-UpMobility/Stretch CORE:4 Rounds: 40“on/15“off (16 Intervalle mit 40’’on/15’’off)1] Diagonal Extensions 2] alt. Heel Touches3] Sideplank (20“r/20“l)4] Plank + diagonal Knee Raises WoD:Tabata: 8x 20“on/10“ off1) Tip Toes 2) Burpees3) alt. Lunges4) High+Low Plank Finisher:Song: „I love the Way You Lie – Eminem and Rhianna„: Sit-upsWhen Rhianna sings: Sit-up-holdWhen Eminem raps: Sit-ups[4:23]