15.05.21

warm-up
Mobility/Stretch

3 Rounds:
5x Push-ups
10x alt. Lunges
20” Plank

10 Rounds for Quality:
10x Hollow Rocks (Scale: Bent Knees)
10x Dead Bug
10x Bird Dog (*Adv.: in Push-ups Position, knees not on the ground)
(short Break)

WoD: AMRAP 20′:
20x walking Lunges (*Adv.: weighted)
15x Push-ups
30” Plank

14.05.21

3 Rounds:
10x Glute Bridge Sit-ups
10x Reverse Lunges + Rotation

CORE:
4 Rounds: 40”on/15”off (16 Intervalle mit 40’’on/15’’off)
1] Diagonal Extensions
2] alt. Heel Touches
3] Sideplank (20”r/20”l)
4] Plank + diagonal Knee Raises

WoD: for time:
50x Deadlifts /w Backpack, 2x bottles
50x Sit-ups
50x Chair step-ups
50x single-arm thrusters /w Backpack, 2x bottles

Finisher: Sally: Leg Raises

13.05.21

warm-up
Mobility/Stretch

Tabata: 8×20”on/10”:
1) Sit-ups
(short Break)
2) Lunges
(short Break)
3) Chair Dips

5 Rounds:
15” Hollow
15” Alligator Rolls
15” Superman
15” Rest
(each Round: +5” for each Intervall)
[8,5′]

WoD: for time:
21-15-9 reps
Thrusters /w Backpack, Bottles
– Burpees