Workout Of The Day

9. May 2021

Sonntag, 09.05.21

Workout Of The Day

Workout

0-10 For Time

40-30-20-10

Goblet Squats
DB Push Press

10-20 For Time

3 Runden

9 V-Ups
12 Burpees
15 Sit-Ups

20-30 AMRAP 10′

1/1 Devil’s Press
2 HSPU / (feet elevated Pike Push-Ups)
10 Air Squats

Accessory

3-4 Sets

30s Side Plank Arch-Ups links
30s Side Plank Arch-Ups rechts
30s rest
30s Arch-Ups
30s Rest

8. May 2021

Samstag, 08.05.2021

Workout Of The Day

Warm-Up

2 min Jogging

10m Skippings
10m jogging Back
10 Lateral Skippings
10m jogging Back
10m Lateral Skipping
10m jogging Back
10m High Knees (90° Knee Angle)
10m Lateral High Knees
10m jogging Back
10m Lateral High Knees

3x 30m acceleration run up to running pace
30m Rest Walk

Running Intervalls

8 x 650 m or 2:30 min @70%

150m or 75s Rest Walk

Goal:+-10sec per 650m

7. May 2021

Freitag, 07.05.2021

Workout Of The Day

“Will Lindsay”

10 Rounds

3 Devil Presses (2DB) or 6 Single Arm alt. Devil Presses (1DB) / 9 Burpees
22 Alt. DB Lunges
19 Air Squats

6. May 2021

Donnerstag, 06.05.2021

Workout Of The Day

Strength

EMOM 12′

Min 1: 40s Max Windshield Wipers
Min 2: 40s Max Hollow Rocks
Min 3: 45s Plank Hold

Workout

2 Min On / 1 Min Off x 10

10 Push-Ups
20 Burpees
30 Alt. Reverse Lunges

Start the next round where you left off

6. May 2021

Donnerstag, 06.05.2021

Functional Bodybuilding

A) 3 Sets

Max Reps Rear Foot Elevated RDL Left
Max Reps Rear Foot Elevated RDL Right
30s Rest
Max Reps Reverse Lunges Left 30X1
Max Reps Reverse Lunges Right 30X1

B) 3 Sets

Max Star Side Plank Hold Left
Max Star Side Plank Hold Right
30s Rest
Max Reps Reverse Flys
60s Rest
Max Reps Overhead Press
60s Rest

C) 10-8-6-4-2

Hollow Rocks
Hollow Hold
Superman Rocks
Superman Hold
Hollow Hold
Hollow Rocks

Rest 30s/20s/15s/10s

5. May 2021

Mittwoch, 05.05.2021

Workout Of The Day

Workout

20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1

Push-Ups

1-2-3-4-5-6-7-8-9-10-11-12-13-14-15-16-17-18-19-20

V-Ups*

* V-Ups must be performed from a low hollow position

T.C: 30 min.

Finisher

3 Rounds

AFAP
30 Jumping Squats
1:30 min Wall Sit

– Rest 1:30 min –