A)

Max Hold:

Wall Sit
Bridge Hold
Star Side Plank Hold

B)

20 min AMRAP:

20 Jumping Lunges
15 Push Ups
20 Air Squats
10 Burpees
30 sec Handstand Hold oder 7 Pike Puh Ups
10 Goblet Squats (mit verfügbarem Gewicht)

Workout of Quarantine

Equipment

„Too much B/S“

For Time:

20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2

Burpees
DB/KB Swings (American) 

No Equipment

For Time:

20 – 18 – 16 – 14 – 12 – 10 – 8 – 6 – 4 – 2

Burpees
Squat Jumps x 2

Workout of Quarantine

EMOM 15 Min:

1) 6 – 10 Door Pullups/Table Rows
2) 30 – 40s Wall Supported Plank Hold
3) 10 – 15 Overhead Squats (Stange, Besen, etc.)

2 Sets:

3 Rounds For Time:
10 Burpees
10 Push Ups

5 min Rest

Score = Gesamtzeit inkl. Pause

Workout of Quarantine

Equipment

4 Sets (23 min):

Against a 2 min running clock:
10/10 DB/KB Snatches
Max Reps Handstand Push Ups/Pike Push Ups

1 min Rest

Against a 2 min running clock:
10/10 DB/KB Overhead Squats
Max Reps Step Ups

1 min Rest 

No Equipment

4 Sets (23 min):

Against a 2 min running clock:
10 Air Squats + 10 Standing Ground To Sky Touches
Max Reps Handstand Push Ups/Pike Push Ups

1 min Rest

Against a 2 min running clock:
15/15 Jumping Lunges
Max Reps Step Ups  

1 min Rest

Workout of Quarantine

A)

Every 3 min x 5 Sets:

3 Wall Walks into 40 – 60 sec Handstand Hold 

B)

TABATA Curtsy Lunges

1 min Rest

TABATA Jumping Squats

1 min Rest

TABATA Air Squats

Workout of Quarantine

“Benchmark Friday”

Equipment

“Randy meets Grace”

For Time:

150 Alt. DB/KB Snatches

5 min Rest

“Double Grace”

For Time:

120 Alt. DB/KB Hang Cean & Jerks

5 min Rest

For Time:

100 DB/KB Goblet Squats

No Equipment

“Loredo”

6 Rounds For Time:

24 Air squats
24 Push Ups
24 Walking Lunges
24 Burpees

Finisher:

Durante Core

5 Rounds:

10 Hollow Rocks
10 V Ups
10 Tuck Ups
10s Hollow Hold
1 min Rest