Author: Joshua Heinemann

HOME-WOD 14

Home-Wod 14 – 04.04.2020 ? Warm up 3 Rounds for quality 5/5 lunges + open inside 10 plank to push up 5/5 lunges + open outside 30″ deep goblet squat hold ? WOD AMRAP 10′ 10 squats 9 db snatches right – 22,5/15kg 10 push ups 9 db snatches left – 22,5/15kg ?Cooldown – 3…

HOME-WOD 12

Home-Wod 12 – 01.04.2020 ? Warm up Roxanne (1 Burpee bei jedem Roxanne) ? Cardiotraining 10x 1min 20sec Trippeln 20sec high knees 10sec high jumps 10sec Rest ? WOD: for Time Pyramide 1to10to1 1 Burpee 2 Situps 3 Air Squats Dann 2 Burpees 4 Situps 6 Air Squats Dann 3 Burpees 6 Situps 9 Squats…

HOME-WOD 11

HOME-WOD 11 – 31.03.2020 ?Warm up: 5 Rounds   3x Inch worm & shoulder opener 3x Squat & hamstring stretch ? Strength part: 10′ plank Timecap: 15′ ? WOD AFAP 5 Rounds 15 Squat jumps 20″ dip hold incl. 5 dips 30 Mountainclimber HOME-WOD 11

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…