Workout of the Day 21.11.2020




General WarmUp


2 Rounds For Quality

  • 1' Jumping jacks

  • 30s Scorpions

  • 5/5 Dead bug (Hold every rep for 3 seconds)

Mobility

  • 60" per side Couch stretch

Specific WarmUp

1 Set for Quality each

  • 10 Glute Bridges

  • 10 HollowRocks

  • 10 Prone Press

Strength / Skill

12' EMOM

  • 8-12 Russian Push-ups/ Push-ups/elevated Push-ups+

  • 3-5 Inch worms

WorkOut

"14 Days of Quarantine" (25' TC)

using 1 DB or KB 22,5/15kg

Follow the rep scheme of:

1 2-1 3-2-1 4-3-2-1 etc

  • 1 DB THRUSTER

  • 2 DB GOBLET SQUATS

  • 3 DB TRICEPS EXT (Or Triceps Dips) - see link

  • 4 LYING HIP RAISES - see link

  • 5 BURPEES OVER DB

  • 6 DB One-arm OH alt lunges steps

  • 7 DB BICEPS CURLS (Or hold with two hands)

  • 8 JUMPING LUNGES ALT.

  • 9 DB HIP SWINGS or KB swing

  • 10 HSPU 5/5 or pike push-ups

  • 11 SIDE CRUNCHES 1/1, 2/2, 3/3, etc

  • 12 DB PUSH PRESSES 6/6

  • 13 GLUTES BRIDGES

  • 14 ALT. DB SNATCHES

Cooldown

1' each

  • PuppyPose

  • Child's pose

45 Ansichten

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55129 Mainz

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Email: info@crossfit50grad.com

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