25.3.20

Home Workout Day #7


Warm up:

3 rounds

20 Single Under

10 Gorilla Squats  (https://www.youtube.com/watch?v=8RRCmmNB7oE)

5 Scapulla push ups (https://www.youtube.com/watch?v=huGj4aBk9C4)

Wod:

Variante A

„The Chipper-Version“

300 DU

250 Air Squats

200 sit ups

150 push ups

100 jumping Jacks

50 reverse Burpees

Variante B

„Rounds for Time – Version“

5 Rounds

60 DU

50 Air Squats

40 Sit ups

30 push ups

20 jumping Jacks

10 reverse Burpees  (https://www.youtube.com/watch?v=WCEuVr-n_OY&feature=youtu.be)

Accessory:

Midline Core

Durante Core Complex

Den Complex immer unbroken durcharbeiten. Fangt ruhig in der ersten Woche mit 4-6 reps pro Station an und dann erhöht ihr jede Woche um einen Wiederholung. Wenn die Gym wieder öffnet machen wir den Complex mit 10 reps. Probiert es aus.

Durante Core

1) Hollow Rocks (10 reps)

2) V Ups (10 reps)

3) Tuck Ups (10 reps)

4) Hollow Hold (10 sec)

Pause danach so lange ihr wollt!

https://www.youtube.com/watch?v=xlHyy7LM4fM

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Photos: Joel Tillmann, Marcus Krauthausen, Karsten Schneider