Author: Joshua Heinemann

HOME-WOD 56

HOME-WOD 56 – 27.11.2020 👉🏼 Warm up: 3 rounds: 50 jumping jacks • 5 push ups • 10 squats • 2 pike push ups   👉🏼 Strength: 4 rounds: 1/2/3 KB clean and press • 2’ rest in between   👉🏼 WOD: AMRAP 10’ 10 alt. KB / DB snatches 50 jumping jacks 10 ab…

HOME-WOD 55

HOME-WOD 55 – 25.11.2020   👉🏼 Warm up: 3 rounds: 10 good mornings • 5 burpees • 30’ (deep) squat hold • 5 glute bridge   👉🏼 Strength: 4 rounds: 10 x KB or DB DL   👉🏼 WOD: for time: 10 burpees / 1 squat 9 burpees / 2 squats . . . 1…

HOME-WOD 54

HOME-WOD 54 – 24.11.2020 👉🏼 Warm up: 3 rounds • 10 x inchworm + 30“ deep squat hold   👉🏼 WOD: 1. 15’ AMRAP 30 lunges 15 sit ups 15 push ups (Sc. knee) — 2’ rest — 2. 10’ AMRAP 30 air squats 15 tip thrust (+weight) 10 burpees   👉🏼 Buy out: Tabata Schaxe Tabata Nici²…

HOME-WOD 53

HOME-WOD 53 – 23.11.2020 👉🏼 Strength: push ups • EMOM x 10 (20“/40“ rest) knee original wide grip close grip / diamond spider scapula supported / one arm (l/r) yoga supinated   👉🏼 WOD: run: 1 k reverse 1 k forward 1 k reverse Sc: 5 k forward   HOME-WOD 53

HOME-WOD 52

HOME-WOD 52 – 21.11.2020 👉🏼 Warm up: 3’ up 2 u • e.g. running 👉🏼 WOD: Rx • „Chad“ 1000 box step ups 🙋‍♂️ 24“ 🙋‍♀️ 20“ (crazy: +vest) Sc • „Chad“ 30’ AMRAP (Choose height) HOME-WOD 52

HOME-WOD 51

RE-DO HOME-WOD 30 vom 25.04.2020 👉🏼 Warm up: death by burpees 💀 start with 3 / 5 / 7 • every min + 1 rep • 5’ rest 👉🏼 WOD: 20’ EMOM 5 push ups • 10 sit ups • 15 squats 👉🏼👉🏼👉🏼 HOME-WOD 30

HOME-WOD 50

RE-DO HOME-WOD 33 vom 29.04.2020 👉🏼 Warm up: 3 rounds for quality 30″ arm swings (horizontal) • 10 air squats • 30″ arm swing (vertical) • 10 plank to push up 👉🏼 Strength: 5 sets max reps unbroken push ups • 2′ rest between 👉🏼 WOD: 20’ AMRAP 10/20/30… air squats • 20 sit ups…

HOME-WOD 49

HOME-WOD 49 – 17.11.2020 👉🏼 Warm up: Mobility routine z.B YouTube / go  WOD10 EMOM 6’ even: 5 burpees • 15 jumping jacks odd: 10 v-ups • 15 mountain climber 👉🏼 Skill: 5 rounds 20“ handstand hold (sc. 10 x pike push-up) 20“ pushup hold 20“ rest 👉🏼 WOD: 7’ AMRAP 5 pistols (sc. 10 narrow…

HOME-WOD 48

HOME-WOD 48 – 16.11.2020 👉🏼 Warm up: 3 rounds for quality 10 reach throughs • 10 ski jumps • 10 down ups 👉🏼 Skill: L-sit • 3×3 reps 5“ 👉🏼 WOD: AFAP • TC 18’ 30 jumping jacks • 50 shoulder taps • 50 step ups (Rx + weight) • 50 swings (kb or backpack)…