Workout Of The Day

19. January 2021

Dienstag, 19.01.2021

Workout Of The Day

Strength

3 Sets

60s Russian Twists

Rest 60s

60s Wall Sit Hold

Rest 60s

Workout

4 Sets

3 min. on/2 min. off

5 Thruster/Jumping Squats
10 V-Ups

18. January 2021

Montag, 18.01.2021

Workout Of The Day

Workout

Fat Amy on Push-Ups: 

60 Air Squats 
10 Burpees 
50 Push-Ups 
10 Burpees 
40 Sit-Ups 
10 Burpees 
30 Lunges 
10 Burpees 
20 Jumping Squats 
10 Burpees 
10 Meter Bear Crawl 
10 Burpees 
20 Jumping Squats 
10 Burpees 
30 Lunges 
10 Burpees 
40 Sit-Ups 
10 Burpees 
50 Push-Ups 
10 Burpees 
60 Air Squats
 

Vergleiche mit Mittwoch, 6. Mai 2020 
Alex: 22:43   
 
Core

EMOM 8′

40 sec Side Plank Rotations links
40 sec Side Plank Rotations rechts
40 sec One Arm Plank Hold links
40 sec One Arm  Plank Hold rechts

18. January 2021

Montag, 18.01.2021

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

17. January 2021

Sonntag, 17.01.2021

Workout Of The Day

2 Sets (4×8 min)

AMRAP 8′

8 Pistols
10 Push-Ups
8 Pistols
12 Goblet / Jumping Lunges

3Min Rest

AMRAP 8′

8 V-Ups
10 Arch Rocks
8 V-Ups
12 Goblet / Jumping Squats

3 Min Rest

16. January 2021

Samstag, 16.01.2021

Workout Of The Day

Min 0:00

60-45-30-15

Mountain Climbers

40-30-20-10

Burpees

Min 15:00

100 Thruster/ 200 Jumping Squats

Every Break
15s HS Hold

Min 35:00

3 Rounds

30s Side Plank Left
30s Side Plank Right
60s Reverse Plank

60s Rest

15. January 2021

Freitag, 15.01.2021

Workout Of The Day

Part A:

4 Sets:

:10/10s Towel Isometric Split Squat Hold @ Hard Effort
Rest :30s
5 Jumping Squats as high as possible + 5 Air Squats as fast as possible
Rest 2:00

Part B: (Repeat Workout)

Equipment

5 Rounds for Time:

10/10 Single Arm DB/KB Thrusters
15 Burpees

No Equipment

5 Rounds for Time:

20 Jumping Squats
15 Burpees 

Part C (Finisher):

Glute March

AMRAP 5′
As many reps as possible without stopping