Workout Of The Day

14. May 2020

Donnerstag, 14.05.2020

Workout of Quarantine

A)

For Time:

21 – 15 – 9

KB/DB Squat Cleans/Burpee Broad Jumps
Single Leg V Ups
Dips

5 min Rest

15 – 12 – 9

KB/DB Squat Cleans/Burpee Broad Jumps
Single Leg V Ups
Dips

B)

3 Rounds:

L-Hold/L-Sit
Reverse Hyper Extensions/Arch Hold

13. May 2020

Mittwoch, 13.05.2020

Workout of Quarantine

A)

Death By:

Minute 1: 10 Squats + 1 Burpee

Minute 2: 10 Squats + 2 Burpees

Minute 3: 10 Squats + 3 Burpees…

B)

EMOM 10 min:

Alternating Movements

1) 30s Handstand Hold

2) 45s Wall Sit

C)

Core Finisher

40 V Ups
40 Sit Ups
40 Leg Raises

Time Cap: 6 Min

12. May 2020

Dienstag, 12.05.2020

Workout of Quarantine

A)

3 Rounds:

Reverse Snow Angels x 15-20 Reps

30s Rest

Arch Body Hold x 30s

30s Rest

B)

Equipment

30 Sets:

40s On/20s Off

1) 20s Single Arm DB Push Press (l)/20s Single Arm DB Push Press (r)

2) 20s Alt. Reverse Suitcase Lunges (l)/20s Alt. Reverse Suitcase Lunges (r)

3) 40s DB/KB Swings

No Equipment

30 Sets:

40s On/20s Off

1) Push Ups

2) Alt. Reverse Lunges

3) Mountain Climbers

11. May 2020

Montag, 11.05.2020

Workout of Quarantine

A)

3 Sets (45s On/30s Off):

Handstand Hold/Pike Hold

Arch Rocks/Hold

Bear Crawl

B)

15 min AMRAP:

10 Burpees
20 DB Snatches/Jumping Lunges
30 Air Squats
40 Double Unders/Jumping Jacks/60 Single Unders

10. May 2020

Sonntag, 10.05.2020

Workout of Quarantine

A)

25 min AMRAP:

100 Air Squats
80 Sit Ups
60 Alt. reverse Lunges
40 Shoulder Taps In HS Position
20 Burpees
5 Wall Walks

B)

CORE

3 Sets:

Flutter Kicks x 30 sec
Superman Hold x 30 sec
Side Plank x 30 sec (each side)

9. May 2020

Samstag, 09.05.2020

Workout of Quarantine

A)

5 Sets:

30s Max Reps Elevator Push Ups

30s Rest

20-30s One Arm Pike Push Up Hold (l/r)

2 min Rest

B)

Fight Gone Bad Style

3 Rounds For Time:

1 min Max Reps at each station

1) Double Unders/Jumping Jacks

2) Alt. V Ups

3) Alt. Reverse Lunges

4) Hand Release Push Ups

5) Rest

  • Page 3
  • Page …