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warm-upMobility/Stretch 3 Rounds:5x Push-ups10x alt. Lunges20“ Plank 10 Rounds for Quality:10x Hollow Rocks (Scale: Bent Knees)10x Dead Bug10x Bird Dog (*Adv.: in Push-ups Position, knees not on the ground)(short Break) WoD: AMRAP 20′:20x walking Lunges (*Adv.: weighted)15x Push-ups30“ Plank

3 Rounds:10x Glute Bridge Sit-ups10x Reverse Lunges + Rotation CORE:4 Rounds: 40“on/15“off (16 Intervalle mit 40’’on/15’’off)1] Diagonal Extensions2] alt. Heel Touches3] Sideplank (20“r/20“l)4] Plank + diagonal Knee Raises WoD: for time:50x Deadlifts /w Backpack, 2x bottles50x Sit-ups50x Chair step-ups50x single-arm thrusters /w Backpack, 2x bottles Finisher: Sally: Leg Raises

warm-upMobility/Stretch Tabata: 8×20“on/10“:1) Sit-ups(short Break)2) Lunges(short Break)3) Chair Dips 5 Rounds:15“ Hollow15“ Alligator Rolls15“ Superman15“ Rest(each Round: +5“ for each Intervall)[8,5′] WoD: for time:21-15-9 reps– Thrusters /w Backpack, Bottles– 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 braucht ihr einen Rucksack oder Flaschen, etc… ansonsten nur das eigene Körpergewicht.

warm-upMobility/Stretch 3 Rounds:30“ Sideplank left30“ Sideplank right30“ Plank 5 Rounds for Time15“ Hollow Rocks15“ V-Ups15“ Tuck Ups15“‘ Hollow Hold15“ Rest(each Round: +5“ for each Intervall)[10,5′] WoD: OTM 20′:1) 14x weighted alt. Thrusters (with bottles or a backbag)2) 14x weighted Reverse Flies (bottles or books)3) 14x Chair Dips (Adv.: *weights on your thighs)4) 14-20x Backpack Swings

warm-upMobility/Stretch 3 Rounds:5x Burpees15x Jumping Jacks30“ Plank for Quality:5 Rounds:10x Scorpions Stretch10x Cobra + Downward-Dog10x Push-ups10x Jumping Squats~30“ Break “Fantastic 50”For Time:50x Chair Step-ups50x Push-ups50x Squats50x Handstands (up + down)50x Walking Lunges50x Sit-ups50x Second L-Sit Hold (sc.: Plank)50x Burpees[Cap 20′]

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 braucht ihr nur das eigene Körpergewicht.

warm-upMobility/Stretch 3 Rounds:30“ Sideplank left30“ Sideplank right30“ Plank 5 Rounds for Time15“ Hollow Rocks15“ V-Ups15“ Tuck Ups15“‘ Hollow Hold15“ Rest(each Round: +5“ for each Intervall)[10,5′] WoD: OTM 20′:1) 14x weighted alt. Thrusters (with bottles or a backbag)2) 14x weighted Reverse Flies (bottles or books)3) 14x Chair Dips (Adv.: *weights on your thighs)4) 14-20x Backpack Swings

warm-upMobility/Stretch No Equipment Murph:For time:1,6km Run (or 500 Jumping Jacks)200x Push-Ups300x Squats400x Sit-Ups1,6km Run (or 500 JJs)[Cap 70′] [Murph:For Time1,6km Run100x Pull-Ups (DB Bent Over Rows)200x Push-Ups300x Squats1,6km Run***Adv.: with a Weight Vest 20/14 lb][Cap 70′]

warm-upMobility/Stretch 3 Rounds:4x Groiners + Push-up8x Donkey Kicks OTM 10′, 40“on/20“off:1) weighted Reverse Flies2) alt. weighted Thrusters(weights Books, Backpack, Waterbottles,…) WoD: „BLACKJACK“:Each round totals 21 reps (push-ups – sc.: on Knees – descending from 20, sit-ups ascending from 1) for a total of 420 reps in the workout.For Time:20 Push-Ups, 1 Sit-Up19 Push-Ups, 2 Sit-Ups18…