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
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
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
