Workout Of The Day

27. November 2020

Freitag, 27.11.2020

Workout Of The Day

A. 4 Sets:

10/10 Single Leg KB/DB Romanian Deadlift |10/10 Single Leg Deadlift w/ object or only bodyweight

– Rest 30s –

20-25 (un-) weighted Frog Pumps

– Rest 60s –

B. “The Ghost” – Adapted

6 Rounds:

1 Minute Max Reps Double Unders / Jumps to Target / Lateral Jumps over Object
1 Minute Max Reps Kettlebell Swings (american) / Air Squats
1 Minute Max Reps Burpees

Rest 1 Minute

26. November 2020

Donnerstag, 26.11.2020

Workout Of The Day

Strength 

EMOM 6′

Min 1: 45 sec Plank Hold 

Min 2: 15 Leg Raises

– Rest 2 min. –

EMOM 6′

Min 1: 20 Reverse Curtsey Lunges

Min 2: 10 DB Thruster / Air Squats 

Workout

Every 5 min x 5 Sets:

10 Burpees

20 Alt. DB Snatches/ Lunges

30 Air Squats

40 Sit-Ups

T.C.: 3 min.

26. November 2020

Donnerstag, 26.11.2020

Functional Bodybuilding

A) 3 Sets

Max Reps Seated Press RIR 1-2

– 30s Rest –

Max Reps Hollow Hold or Dead Bug Floor Press RIR 1-2

– 30s Rest –

30s Plank Body Saw

– 60s Rest –

B) 3 Sets

10-20 Goblet Cyclist Squats 30X1

– 30s Rest –

12-20 Weighted Kang Squats

– 30 Rest –

30 Alt Leg Lifts over DB/KB

– 60s Rest –

25. November 2020

Mittwoch, 25.11.2020

Workout Of The Day

Strength:

3 rounds:

Back Widows, 12 reps @ 20X2
Floor Pull Overs, 8 reps 
Reverse Superman Lifts, 15 reps

– Rest 2 min. –

Workout:

AMRAP 8′

8 Burpees
8 KB/DB Thruster/ Jumping Squats
8 Burpees
8 KB/DB Swings/ Pike Push-Ups
8 Burpees
8 KB V-Ups/ V-Ups

– Rest 3 min. –

AMRAP 5′

5 Burpees
5 KB/DB Thruster/ Jumping Squats
5 Burpees
5 KB/DB V-Ups/ V-Ups

Pace= Ballern!

24. November 2020

Dienstag, 24.11.2020

Workout Of The Day

A. Intervalle

Every 4 Min. for 20 Min. (5sets):

16 Alt. V-Ups
15 Floor Thrusters with Push-Up
15 Goblet Squats/ Jumping Squats

(As fast as possible)

B. Core finisher:

:40 on / :20 off

Mountain Climbers
Hollow Hold
Plank Walk-Ups
Superman’s
Windshield Wipers

23. November 2020

Montag, 23.11.2020

Workout Of The Day

Strength:

Every 90s for 3 Sets each:

A) 1/1 Turkish Get Up
B) 8/8 Windshield Wipers
C) 6/6 Single Arm DB/KB Rack Step Ups

Workout

“Dirty Thirty”

30 Goblet Squats
30 Sit-Ups
30 Swings
30 V-Ups
30 Thruster
30 Russian Twists
30 Overhead Lunges

Start Every Min with 5 Push-Ups!

Time Cap: 10 Min