warm up
3 rounds
1 minute knie rotation
1 minute inch worms
1 minute jumping jacks
1 minute crab walk
wod team of 2:
500 synchro air squats
emom : 5 synchro burpees
start with burpees
warm up
3 rounds
1 minute knie rotation
1 minute inch worms
1 minute jumping jacks
1 minute crab walk
wod team of 2:
500 synchro air squats
emom : 5 synchro burpees
start with burpees
warm up
4 rounds
10 lunges
10 good mornings
10 shoulder taps
3 minuten challenge
burpees
skill
tabata L-sit
wod
"cindy"
20 minuten amrap
5 pull ups/table row
10 push ups
15 air squats
warm up
10 minuten
20 jumping jacks
15 squats
10 lunge rotation
5 inch worms
skill
broad jump
wod
20 minuten amrap
running
every 2 minutes 20 air squats
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
Vormittags:
Mo. & Fr.: 9:00 - 12:00 Uhr
Mi.: 6:30 - 7:30 Uhr & 9:00 - 12:00 Uhr
Di. & Do.: 7:00 - 9:00 Uhr
Nachmittags:
Mo., Di., Mi. & Do.: 16:00 - 21:30 Uhr
Fr.: 15:00 - 19:00 Uhr
Wochenende:
Sa. & So.: 9:00 - 15:00 Uhr