Deine tägliche Herausforderung
WOD
1 ROUND
10 Slow Air Squats
3 Inch worm into a Push-Up
3/3 Groiners with a twist
5/5 Arm Lifts in Child’s Pose
10 Alt Piked Shoulder Taps
Into
2 ROUNDS
10 MB Squats
10 MB Around the Worlds
10 MB Press
6 Kip Swings
6 Knee Raises
:30 Handstand Hold or Double DB OH Hold
You go i go for full rounds
AMRAP x 32 MINUTES
9 Wall Balls (9/6)
6 Toes to Bar
3 Hand Stand Push Ups
Fitness:
Wall Ball 6/4
3 DB Push Press (15/10)
Compete:
Wall Balls 12/9
Strict Handstand Push Ups
Workout of the Day
MOBILITY ROUND
10 Cat/Cows
10 Alt. Bird Dogs
5/5 Moose Antlers
10 Alt. Thread the Needle
10 SLOW Arm Haulers
Into…
2-3 ROUNDS
1:00 Cardio Choice
10 Alt. Lunges*
10 Plank Shoulder Taps*
:30 Plank Hold*
*RND 2 complete 10 Jumping Lunges + 10 KB Slides + :30 Tuck/ Hollow Hold.
*RND 3 complete 10 KB Goblet Lunges + 20 Hollow Body Flutter Kicks + :30 HS/ Pike Hold.
MIN 1&2 - Cardio Choice
MIN 3 - Max KB Goblet Lunges (Athlete Choice)
MIN 4 - Max Russian KB Swings
MIN 5 - Max Static Hold*
*Static Hold Options...
Plank Hold
Tuck/ Hollow Hold
Handstand/Pike Hold
Rig Hang
Wall Sit
(Score is Total Reps)
1:00 KB Slides
-Rest :30-
1:00 Hollow Body Flutter Kicks*
-Rest 1:30 b/t Sets-
*DB/KB Hold Optional.
(No Measure)
Workout of the Day
400m Run
Into…
2 ROUNDS
5/5 Leg Swings
10 Banded Tricep Extensions
10 Banded Lat Pushdowns
5 Up-Downs over Bar
Into…
2 ROUNDS
5 Strict Presses w/empty barbell
10 Push-Ups
5 Behind the Neck Strict Presses w/empty barbell
5 Burpees over Bar
Into…
400m Run
*1 Additional Rep if mechanics are solid.
(Score is Weight)
Week 5 of 7
The Other CF Total Strength Cycle
40 Push Press (43/30)
40 Burpees Over Bar
400m Run
(Score is Time)
40 Push Press (30/20)
40 Burpees
400m Run
(Score is Time)
WOD
1 ROUND
12-15 Banded Pull-Aparts
12-15 Banded Lat Push-Downs
12-15 Kneeling Banded Pull-Downs
10 Calf + Tib Raises
20 Bunny Hops
Into…
2 ROUNDS
60 Single Unders*
10 Tuck-Ups*
10 SLOW Scap Pull-Ups
10 SLOW Ring Rows
*Complete 30 Double Unders + 10 V-Ups RND 2.
*Option to Practice 6x5 (negativ or feet assisted) Pull-Ups
(Score is Weight)
MIN 1 - 60 Double Unders
MIN 2 - Max V-Ups
MIN 3 - Max Pull-Ups
MIN 4 - Rest
(Score is Total V-Ups + Pull-Ups)
MIN 1 - 40 Double Unders
MIN 2 - Max alt. V-Ups
MIN 3 - Max Pull-Ups
MIN 4 - Rest
(Score is Total V-Ups + Pull-Ups)
Workout of the Day
AMRAP x 4 MINUTES
8 Good Mornings
8 PVC Pass Through
8 Air Squats
8 Glute Bridge Ups
Into…
AMRAP x 4 MINUTES
4 PVC Cuban Press OR 8 Hang Muscle Cleans
6 Push Up to Pike
20 Shoulder Taps
6 Burpees
*1 Additional Rep if mechanics are solid.
(Score is Weight)
Week 5 of 7
The Other CF Total Strength Cycle
*1 Additional Rep if mechanics are solid.
(Score is Weight)
Week 5 of 7
The Other CF Total Strength Cycle
10 Overhead Squats (60/43)
15 Strict Ring Dips
(Score is Time)
10 Front Squats (60/43)
15 Strict Dips*
*Option for Rings, Box, Bench.
Workout of the Day
2 ROUNDS
10 Alt Lunge
10/10 DB Strict Press
10 Air Squats → Jumping Air Squat
10 Piked Shoulder Taps
10 Tuck Ups
Into…
2 ROUNDS
10/10 OH Lunge
6 Half Box Jumps → Box Jump Overs
10 Piked Push Up
6 Kip Swings
AMRAP x 26 MINUTES
100 Box Jump Overs (24/20)
80 Single DB Overhead Alt. Lunges (22.5/15)
60 Toes to Bar
40 Handstand Push-Ups
*P1 works while P2 rests. Split work as needed. On DB Lunges, Alt. Legs each rep and switch arms as needed.
(Score is Rounds + Reps)
AMRAP x 26 MINUTES
100 Box Jump Overs (24/20)
80 Single DB Overhead Alt. Lunges (15/10)
60 Toes to Bar
40 Hand Release Push-Ups
*P1 works while P2 rests. Split work as needed. On DB Lunges, Alt. Legs each rep and switch arms as needed.
(Score is Rounds + Reps)
