Bodyweight

Mittwoch, 21. April

 

4 Rounds of

  • 10 Air Squats
  • 5 Inchworm Push Ups
  • 20 Jumping Jacks
  • 5 Push Ups

5 min. of Mobility for Ankle and Shoulder

 

A.

32 min EMOM (8 Rounds)

  • 1st: 40 Double Unders (scaled Single Unders or Jumping Jacks)
  • 2nd: 8 Toes to Bar (sc. 15 Sit Ups)
  • 3rd: 8 Box Jump Overs (24/20`), or 2 Lanes Triple Broad Jumps
  • 4th: 4 Handstand Push Ups

 

 

Dienstag, 20. April

 

4 Rounds of

  • 5 Push Ups
  • 10 Leg Raises
  • 5 Air Squats
  • 10 Ring Rows

A.

 

20 min AMRAP

20 alt. Front Stepping Lunges

6 Pull Ups

3 Wall Walks

 

B.

3 Rounds for time:

20 Bottle Thruster

30 Sit Ups

40 Double Unders or Jumping Jacks

 

 

 

Montag, 19. April

 

4 Rounds of

  • 5 Single Leg Glute Bridges (each leg)
  • 10 Leg Raises
  • 5 Squat Jumps (5 sec in lowering phase, explosive jump)
  • 10 Ring Rows

 

A.

15 min AMRAP:

  • 3 High Box Jumps (30/24`) or high Stair Jumps
  • 6 Burpees
  • 9 Toes to Bar (scaled: V-Ups)

 

 

B.

15 min AMRAP:

1-2-3-4-5-6-7-8-9-10-11-...

Handstand Push Ups or Pike Push Ups

Finish each round with 30 High Knee Runs

 

 

Sonntag, 18. April

 

Rest Day

 

 

 

Samstag, 17. April

 

4 Rounds of

  • 5 Inchworm Push Ups
  • 10 Air Squats
  • 5 Cossack Squats (each side)
  • 10 Doorframe Rows

 

A.

Every 3 min.  for 12 min. (4 Sets)

1 Set all out Push Ups

 

B.

Three Sets of:

  • 8 strict Pull Ups
  • 8 Dips

C.

15 min EMOM:

  • 1st: 15 Sit Ups
  • 2nd: 10 Box Jumps
  • 3rd: 5 strict Toes to Bar

 

 

Freitag, 16. April

Warm Up:

4 Rounds of

  • 10 Leg Raises
  • 5 Inchworm Push Ups
  • 10 Wall Squats

5 min. Mobility for Squat & Ankle

 

 

A.

Every 30sec.  for 10 min. (20 Sets)

Complex: 1 very slow Air Squat with 3 sec rest at bottem + 1 Air Squat with double bounce at bottem + 1 Squat Jump

(perfect form!)

 

B.

For time:

10-9-8-7-6-5-4-3-2-1

Toes to Bar (scaled: sit ups x 2 or weighted sit ups)

1-2-3-4-5-6-7-8-9-10

High Box Jumps (30"/ 24")

 

C.

For time:

10-9-8-7-6-5-4-3-2-1

  • V-Ups
  • Push Ups

 

 

 

Donnerstag, 15. April

 

Rest Day

 

 

 

Mittwoch, 14. April

400 m run

 

then: 4 Rounds of

  • 10 Leg Raises
  • 5 Inchworm Push Ups
  • 40 Single Unders or  Jumping Jacks

5 min Mobility for Shoulder & Ankle

 

A.

5 Sets of

  • 8-12 Kipping Handstand Push Ups (scale challenging)

2min./Set

 

B.

4 Sets of

  • 8 Strict Handstand Push Ups (scale as needed)

2min./Set

 

C.

400 m run

 

then 4 Rounds of

  • 8 strict Pull Ups
  • 8 Burpees

 

200 m sprint

 

 

 

 

 

 

Dienstag, 13. April

4 Rounds of

  • 10 Air Squats
  • 5 Inchworm Push Ups
  • 20 Jumping Jacks
  • 10 Superman

With empty Barbell:

  • 10 Bottle Deadlift / 10 Bottle Front Rows / 10 Bottle Front Squat
  • 10 Bottle Press / 10 Bottle Front Rows / 5 Bottle Thruster
  • 10 Bottle Deadlift / 10 Bottle Front Rows / 5 Bottle Thruster

(Nach jeder Reihe kurz durchatmen und ablegen)

 

A.

28 min EMOM (7 Rounds)

  • 1st: 35 Jumping Jacks
  • 2nd: 16 Thruster (Use 2 Plastic Bottles)
  • 3rd: 8 Burpees Jump over 1m (draw 2 lines 1m apart, and do each Burpee behind the line and jump 1m behind the second line)
  • 4th: 16 Push Ups

(Reduce reps if u can´t keep up, but keep it challengeing!)

 

Wir empfehlen die App "WOD Timer".

Montag, 12. April

2 Rounds of

  • 15 Air Squats / 10 Push Ups / 5 Pull Ups or 10 Ring Rows

3 Rounds of

  • 10 Lunges / 5 Inchworm Push Ups

 

Do 5 min mobility for ankle and shoulder!

 

 

A.

Every 2 min for 10 min. (45 Sets)

5 Sets of

  • 4 heavy scaled hanstand push ups
  • 2 lanes of triple broad jump

 

 

B.

Every 2:30 for 12:30 (5 Sets)

  • 16 alternating pistols (scale with box or heel if necessary)

 

 

C.

Every 2:30 for 10 min. (4 Sets)

  • 8 Chin Ups (Klimmzüge mit Untergriff)
  • 30 sec. V-Ups

 

Sonntag, 11. April

 

Rest Day

 

Samstag, 10. April

 

Warm Up:

4 Rounds of

  • 5 Sit Ups
  • 20 Jumping Jacks
  • 5 Inchworm Push Ups

 

5 min of Mobility for Abs and Ankle

 

Workout

For time

  • 180 Sit Ups
  • EMOM perform 5 Burpees (Ap Empfehlung: WOD Timer)

 

 Assessory Excercises

3 Rounds of

  • 20 Side Raises (use 2 Plastic Bottles
  • 10 Kneeling Bottle Shoulder Press (each side)

 

 

Freitag, 9. April

 

Warm Up:

3 Rounds of

  • 5 Push Ups
  • 10 Lunges
  • 5 Kneeling Single Arm Bottle Shoulder Press
  • 10 Cossack Squats (each side)

 

5 min of Mobility for Squat

 

Workout I

4 Rounds of for time

  • 30 Air Squats
  • 5 Burpees

 

Strength I

do 4 Rounds of

  • 10 Pull Ups or 20 Towel Rows
  • 15 Triceps Dips (Couch, Bettkante, Stuhl, o.Ä.)

Workout II

4 Rounds of

  • 400 m run
  • 40 Front Stepping Lunges

 

Donnerstag, 8. April

 

Rest Day

 

Mittwoch, 7. April

 

Warm Up:

3 Rounds of

  • 10 Leg Raises
  • 10 Superman
  • 10 Squat Jumps
  • 10 Doorframe Rows

 

3 min. Stretching:

  • Lat
  • Lower Back

 

Workout

For time:

  • 90 Jumping Jacks
  • 60 Bent over Rows (with two water bottles or 1 beer crate)
  • 30 V-Ups
  • 80 Jumping Jacks
  • 50 Bent over Rows (with two water bottles or 1 beer crate)
  • 20 V-Ups
  • 70 Jumping Jacks
  • 50 Bent over Rows (with two water bottles or 1 beer crate)
  • 10 V-Ups
  • 60 Jumping Jacks
  • 40 Bent over Rows (with two water bottles or 1 beer crate)
  • 5 V-Ups

 

 

Additional Work

do 3 Rounds of

  • 20 Biceps Curls (with two water bottles or 1 beer crate)
  • 45 sec Plank Hold

 

Dienstag, 6. April

 

Warm Up:

3 Rounds of

  • 10 Air Squats
  • 5 Inchworm Push Ups
  • 10 Squat Jumps
  • 5 Sit Ups

 

5 min. Stretching:

  • Sprunggelenk
  • Wade
  • Hinterer Oberschenkel
  • Unterer Rücken

 

Strength

Every 4 min for 20 min

  • 10 Broad Jumps / or 20m of Broad Jumps
  • 35 sec for max Reps Push Ups

Additional work

3 Sets of

  • 15 V-Ups
  • 30 sec rest
  • 45 sec Plank Hold
  • 30 sec rest
  • 20 Superman
  • 30 sec rest

Montag, 5. April

 

Warm Up:

3 Rounds of

  • 10 Sit Ups
  • 5 Inchworm Push Ups
  • 10 Air Squats
  • 5 Burpees

 

Do 5 min. Mobility for Shoulder and Lower Back

 

Workout

50 Rounds for time

  • 1 Handstand Push Up or Push Up
  • 2 Sit Ups
  • 3 Burpees

 

 

Skaliere Dir das Workout, indem Du weniger Runden absolvierst.

 

 

CrossFit Bad Marienberg

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56470 Bad Marienberg (Eichenstruth)
Tel.: +49 177-7240851
info@crossfit-badmarienberg.de

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