Author: Joshua Heinemann

HOME-WOD 10

HOME-WOD 10 – 30.03.2020 ?Warm up: 3 Rounds 40 x Jumping Jacks 20 x Leg raises 10 x Squat stretch 5 x Inch worm ? WOD: Customized random happyness ? Variation of: L-Sit Hollow-hold Superman hold Handstand hold Wallsit Plank Sit ups Push ups Squat jumos Leg lever Jumping lunges Glute bridge Hier geht’s zum…

HOME-WOD 9

HOME-WOD 9 – 29.03.2020 ?Warm up: 3 Rounds 10 x Frog Bridge 10 x Squats 30 x Jumping Jacks ? Special Warm up: 4 Rounds 3 Single Leg Deadlift (each Side) ?Strength: 3 Rounds 8 x Single Leg Deadlift (each Side) ? WOD: EMOM (for as long as possible) Odd: 10 Push ups Even :…

HOME-WOD 8

HOME-WOD 8 – 27.03.2020 ? WARM UP   ? APHRODITE ? 50 BURPEES / SQUATS / SIT UPS 40 BURPEES / SQUATS / SIT UPS 30 BURPEES / SQUATS / SIT UPS 20 BURPEES / SQUATS / SIT UPS 10 BURPEES / SQUATS / SIT UPS Hier geht’s zum Video: HOME-WOD 8

HOME-WOD 6

HOME-WOD 6 – 25.03.2020 ? Warm up: 5 inchworm 10 lunges each leg 20 Push up shoulder tap 30 airsquats ? Strength Circle: Pull ups Hollow Rock hold Superman hold 2 Runden Runde: 45sec pro Übung Belastung / 15sec Pause Runde: 30sec pro Übung Belastung / 15sec Pause ? Home-WOD 10′ AMRAP 5 Backpack Devilpress…

HOME-WOD 3

HOME-WOD 3 ?‍♂️?‍♀️ ? WARM UP 1000m run 3′ wrist mobility 15 push up to wall walks (for quality) ? Strength Part perform 10 push ups of each set standard diamond wide grip plank to push up reverse grip (rest 1′ between sets) ? WOD – EMOM 5′ 20-30m sprint @ 75% 5′ 20-30m sprint…

HOME-WOD 2

HOME-WOD 2   ? ? WARM UP Mobility routine ? Strength Part – 5 Rounds 10x Strict press max. rep. bent over row ? WOD – AMRAP 20′ 20 criss cross situps 10 hand release push ups 20 mountain climbers 100 jumping jacks Hier geht’s zum Video: HOME-WOD 2

HOME-WOD 1

HOME-WOD 1 Guten Morgen ? Axel hat sich ein cooles erstes WOD für euch ausgedacht, das ihr auch zu Hause ohne Problem absolvieren könnt! Die Übersicht: ? WARM UP – 3 ROUNDS 3 wall walks 12 alt. step ups on chair 30″ pole squat hold ? STRENGTH 10′ cumulative handstand hold (timecap 15′) – der…