workout of the day

FREITAG 03/04/20
CROSSFIT HOME WORKOUT
- STRENGTH
  - alternating
  - single arm backpack press
  - kroc row
  - 4 sets /side, 10-20 reps, depending on the weight
- METCON
  - 3x 5min AMRAP:
  - A.
    6 pistols
    9 push ups
  - B.
    9 reverse lunges
    9 push ups
  - C.
    12 airsquats
    9 push ups
    3min rest inbetween
DONNERSTAG 02/04/20
CROSSFIT HOME WORKOUT
- - STRENGTH
    leg curls
    3 sets of 8-12 reps
  - METCON
    10 burpees
    20 lateral lunges
    10 burpees
    30 sit ups
    20 lateral lunges
    10 burpees
    40 double unders or 80 mountain climber
    30 sit ups
    20 lateral lunges
    10 burpees
    50 airsquats
    40 double unders or 80 mountain climber
    30 sit ups
    20 lateral lunges
    10 burpees
MITTWOCH 01/04/20
CROSSFIT HOME WORKOUT
- STRENGTH
  - pull ups or table rows, 6 sets 6-10 reps @X021
  - level 1: table rows, knees bent or extended
  - level 2: table rows, feet elevated
  - level 3: pull ups
- METCON
  - 9min AMRAP:
  - 3 handstand push ups or pike push ups
  - 12 db kb clean & jerk or backpack ground to overhead
DIENSTAG 31/03/20
CROSSFIT HOME WORKOUT
- STRENGTH
  - peterson step ups
  - 4 sets /side, 10-20 reps, depending on the weight
- METCON
  - 12min AMRAP:
  - 40 backpack/kettlebell or dumbbell swings
  - 20 v-ups
MONTAG 30/03/20
CROSSFIT HOME WORKOUT
- STRENGTH
  - push ups, 6 sets / 6-10 reps
  - level 1: knee push ups
  - level 2: “regular” push ups
  - level 3: archer push ups
- METCON
  - CrossFit OPEN Workout 12.1
  - 7min AMRAP burpees
SONNTAG 29/03/20
CROSSFIT HOME WORKOUT
- METCON
  - 5k run
SAMSTAG 28/03/20
CROSSFIT HOME WORKOUT
- CORE
  - 3-5 rounds of:
  - 1min suitcase hold or carry left
  - 20 sit-ups
  - 20 flutterkicks
  - 20 leg lifts
  - 1min suitcase hold or carry right
  - 20sec plank
  - 20sec hollow
  - 20sec hollow rocks
FREITAG 27/03/20
CROSSFIT HOME WORKOUT
- STRENGTH
  - 5 alternating rounds of:
  - single leg romanian deadlift 8-12 reps /side
  - backpack batwing rows 8-12 with 5sec hold
- METCON
  - for time:
  - 10min wall sit
  - for every break perform 5 wall walks
  - timecap 18min
DONNERSTAG 26/03/20
CROSSFIT HOME WORKOUT
- STRENGTH
  - turkish get up
  - 5 sets of 2 unbroken reps
- METCON
  - BACKPACK VERSION
    10min AMRAP:
    10 backpack strict press /side
    10 over the backpack burpees
    10 one arm backpack swings /side
  - EQUIPPED VERSION
    10min AMRAP:
    10 dumbbell or kettlebell push press /side
    10 over the dumbbell/kettlebell burpees
    20 dumbbell/kettlebell swings
MITTWOCH 25/03/20
CROSSFIT HOME WORKOUT
- STRENGTH
  - bulgarian split squats
  - 4 sets /side, 20-30 reps, depending on the weight
- METCON
  - 21-15-9
  - push ups
  - jumping squats
  - v-ups
DIENSTAG 24/03/20
CROSSFIT HOME WORKOUT
- STRENGTH
  - pull ups or table rows, 6 sets 6-10 reps
  - level 1: table rows, knees bent or extended
  - level 2: table rows, feet elevated
  - level 3: pull ups (weighted if possible)
- METCON
  - BODYWEIGHT VERSION
    20min max backpack bearhug walk
    E2MOM 60 high knees
  - EQUIPPED VERSION
    20min kettlebell or dumbbell frontrack walk
    E2MOM 60 high knees
MONTAG 23/03/20
CROSSFIT HOME WORKOUT
- STRENGTH
  - push ups, 6 sets / 6-10 reps
  - level 1: knee push ups
  - level 2: “regular” push ups
  - level 3: slider push ups
- METCON
  - for time:
  - 40-30-20-10
  - jumping jacks
  - backpack swings
  - backpack overhead squats