03.01.22
Warm-up A:
Run outside or on the spot or use a jump rope
5 minutes with easy, nose breathing
Finish every minute by doing a 5 seconds acceleration (95%)
Warm-up B:
World greatest stretch, 10 repetitions/side
Warm-up C:
10/10 Bulgarian split Squat
5/5 Bird dog
15/10 push ups
5/5 Dead bug
WOD A) Death by Push ups:
Min.1 do 1 push up
Min.2 do 2 push ups
Min 3 do 3 push ups
Min 4 ………..
Keep going till you fail to do the reps in the min.
Score is the final round done and the extra reps in the round you failed.
WOD B) Death by Air squats:
Min.1 do 5 Air squats
Min.2 do 6 Air squats
Min 3 do 7 Air squats
Min 4 ………..
Keep going till you fail to do the reps in the min.
Score is the final round done and the extra reps in the round you failed
04.01.22
Warm-up A,3 rounds:
5 push ups
10 Air squats
10 Sit ups
Warm-up B:
10 Slowmotion Burpees (Take time for every step of the Burpee)
For Time:
Buy in 50 Burpees, followed by:
4 rounds of:
25 Air squats
25 Sit ups (if you have an Abmat, use it)
Buy out 50 Burpees
05.01.22
Warm-up A:
50 Skipping on place
25 Alt.Lunges
50 skipping on place
25 Alt.Lunges
Warm-up B:
2x 45 sec. Double Tricep/Lat Stretch
For Time:
75 odd object front squats
250 Double unders or 750 singles
30 Odd object single arm OHS 15/15 per hand
250 Double unders or 750 singles
75 odd object front squats
Odd object:
A fabric grocery bag or backpack, something with a handle or strap will work well here.
Please be safe and use scaling options if you don’t have access to anything at all.
Scaling Options:
OHS; 60 PVC / Broomstick overhead squats, ensuring to move with focus on shoulder stability
Double or single under: Perform 150 mountain climbers
06.01.22
Warm-up A:
Alternating Tabata
-Jumping jacks
-Air squats
Warm-up B:
2 sets
20 PVC/Broomstick Body Weight goodmornings
10 PVC/Broomstick prone shoulder dislocates
20 alternating jumping lunges
For Time:
28-24-20-16-20-24-28
PVC / Broomstick overhead squats
Lateral Burpees over the pvc
07.01.22
Warm-up A
2 rounds:
20 Jumping jacks
20/20 Knee ups
5 Burpees
Warm-up B
2 rounds:
10 Kneeling push ups
10 Mountain climbers
10 Reverse Snow angels
For time; 8 rounds:
10 push ups
20 alt shoulder tabs
30 mountain climbers
20 reverse snow angels
30 sec rest
Scaled: kneeling push ups
08.01.22
Warm-up.A
20 jumping jacks
10 alt samson stretches
10 alt Reverse lunge elbow to instep with rotation
20 jumping jacks
5 hand walkouts
5 down dog and seals
Warm-up B; 2 rounds:
60 sec plank hold
10 alt bird dog
For time:
50,40,30,20,10 reps
V-Ups
Alt Lunges
*30 jumping jacks after each set
Scaled tuck ups or sit ups
09.01.22
Warm-up A
40 But kicks 20/20 https://www.youtube.com/watch?v=-dtvAxibgYQ
10 alt lateral squat Switches https://www.youtube.com/watch?v=oT5SJBasiQw
10 sumo squat stretch https://www.youtube.com/watch?v=hsDhFWQzD0o
40 But kicks 20/20
5 hand walkouts
10 alt twisted cross https://www.youtube.com/watch?v=fhpnyFPjICc
Warm-up B:
2 rounds:
10 hollow rocks
10 arch rocks
AMRAP 15 min:
30 lateral jumps over a bottle
20 Air squats or add some weight kb/db…….
10 plank ups
