warm up

4 rounds

30 sek squat hold

30 sek overhead squat hold

30 sek reverse butterfly hold

30 sek jumping jacks 

skill

alternierend dumbbell cluster 5 x 6 (5 sek pause squat position)

wod

Amrap 14 minuten 

buy in one arm dumbbell row x 100

10 z-presses right

10 z-presses left

50 air squats 

5 minuten emom

jeder für sich 

-3 good mornings

-Inch worm to planke                   

-3 push ups -heraufschauender -herabschauender Hund                   

-child pose to lunge           

-5 split squats rechts -child pose                  

-5 split squats links              

25 minuten amrap 

10-20-30-40-50-...

aufteilung egal

-burpees / partner in lateral hip thruster hold 

-chair dips / partner in lunge position hold     

-lateral book push ups / partner: wall sit       

-air squats / partner in planke hold

5 minuten amrap 

beide partner arbeiten                      

-20 sit ups                

 -20 mountain climbers

-20 hollow rocks      

-20 pike hikes 

https://m.youtube.com/watch?v=q0bI0hrOKjo

Warm up

4 rounds 

1 minute squat hold

1 minute crab walk hold

1 minute lunges 

1 minute swimmer

3 minuten challenge 

3 minuten burpees

skill 

10 minuten headstand

workout 

100 jumping jacks

80 air squats 

60 sit ups

40 clapping push ups

60 sit ups

80 air squats 

100 jumping jacks

warm up

8 minuten amrap

10 swimmer

10 good mornings into squats

20 skippings

https://www.youtube.com/watch?v=4NAaAqr03KU

3 minuten challenge

https://www.youtube.com/watch?v=oNYBhqLY0PQ

chose one

core workout: https://www.youtube.com/watch?v=-vTFYSEqFWA

pistol progression: https://www.youtube.com/watch?v=_k9ll4XFRJs

mobility flow: https://www.youtube.com/watch?v=s9KXuDD5teg

wod dumbell/kettlebell

100 hand release push ups

every break

1 round dt right (12 deadlift, 9 hang power cleans, 6 shoulder to overhead)

1 round dt left (12 deadlift , 9 hang power cleans, 6 shoulder to overhead)

https://www.youtube.com/watch?v=BffFOV7LG2I

wod gymnastic

100 hand release push ups

every break

12 jumping lunges 

9 table row

6 v-push ups