Workout of the Day 17.11.2020



General WarmUp

2 Rounds

  • 45 Sec High knees

  • 25 Russian Twist

  • 45 Sec High knees

  • 25 Wall Push Ups (see Link)

  • 45 Sec High knees

  • 25 Air Squats



Mobility


3 Rounds

  • 45 Sekunden Bottom of a squat hold

  • 45 Sekunden Walking Hip Opener (see Link)



Strength / Skill


10' EMOM

Minute A

  • 10-15 Cossack Squats Odd: 10-15 Reps: Cossak Squats (add some weight like a DB, KB, Backpack, box of water, ..) (see Link)

Minute B

  • 5-7 Slow-motion PushUps (Down & up, 6 secs total)



WorkOut


"Fight Gone Bad - Lockdown Style"


For Max Reps

3 Rounds

  1. Minute: Air Squats

  2. Minute: Sit Ups

  3. Minute: Push Ups

  4. Minute: Box Step Ups

  5. Minute: Down Ups

  6. Minute: Rest

Skalierung: mit Zusatzgewicht


Cooldown

2 Rounds

  • 45 sec per leg Hamstring Stretch on Back (see Link)



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