workout of the day

DIENSTAG 26/05/20
CROSSFIT HOME WORKOUT
- METCON
  - 200m run or 50 DU, 13 burpees or 60 MC
  - 3 rounds of:
  - 24 kettlebell or dumbbell deadlifts
  - 16 hangpower clean & jerks
  - 400m run or 100 DU, 30 burpees or 120 MC
  - 2 rounds of:
  - 24 kettlebell or dumbbell deadlifts
  - 16 hangpower clean & jerks
  - 600m run or 130 DU, 40 burpees or 180 MC
  - 1 round of:
  - 24 kettlebell or dumbbell deadlifts
  - 16 hangpower clean & jerks
MONTAG 25/05/20
CROSSFIT HOME WORKOUT
- STRENGTH
  - push-ups, 6 sets / 6-10 reps
  - level 1: knee push-ups oder gegen couch, sessel, etc.
  - level 2: “regular” push-ups
  - level 3: archer push-ups
- METCON
  - death by thruster
  - min1: 1 thruster
  - min2: 2 thruster
  - and so on…
SONNTAG 24/05/20
CROSSFIT HOME WORKOUT
- METCON
  - 20min AMRAP:
  - 21 mountain climber
  - 14 push press
  - 7 strict pull ups, table or towel rows
SAMSTAG 23/05/20
CROSSFIT HOME WORKOUT
- STRENGTH
  - alternating:
  - russian swings – dumbbell, kettlebell or backpack
  - 4 sets, 20-30 reps, depending on the weight
  - hollow or tuck hold
  - 4 sets, 20-30sec
- METCON:
  - 3x 3min AMRAP:
  - A. 6 burpees
  - 12 air squats
  - B. 4 burpees
  - 8 air squats
  - C. 2 burpees
  - 4 air squats
  - 2min rest inbetween
FREITAG 22/05/20
CROSSFIT HOME WORKOUT
- METCON
  - 5 rounds of:
  - 40 walking lunges
  - 200m run
  - 20 push-ups
  - 200m run
    you can substitute the run for 50 double unders or
    100 jumping jacks
DONNERSTAG 21/05/20
CROSSFIT HOME WORKOUT
- STRENGTH
  - backpack bearhug squats
  - E3MOM for 12min: 20-30 reps, depending on the weight
- METCON
  - 30min interval run
  - 2min fast pace
  - 1min easy pace
MITTWOCH 20/05/20
CROSSFIT HOME WORKOUT
- STRENGTH
  - pull ups or table rows, 6 sets 6-10 reps
  - option 1: table rows, knees bent or extended, or feet elevated
  - option 2: pull ups
  - option 3: kroc row with backpack, dumbbell, kettlebell or any other weight
- METCON
  - 15min AMRAP:
  - 16 alternating single arm devils press
  - (one burpee + 1 ground to overhead)
  - 40 double unders, 80 single unders or 120 jumping jacks
DIENSTAG 19/05/20
CROSSFIT HOME WORKOUT
- METCON
  - 3-6-9-12-15-12-9-6-3
  - power cleans – dumbbell, kettlebell or backpack
  - front squats
  - shoulder to overhead
  - burpees
MONTAG 18/05/20
CROSSFIT HOME WORKOUT
- STRENGTH
  - strict handstand push-ups or pike push-ups
  - @20X1, 6 sets / 6-10 reps
  - level 1: pike push-ups (box)
  - level 2: handstand push-ups
  - level 3: wall facing handstand push-ups
- METCON
  - 4x 5min AMRAP
  - A:
  - 20 jumping lunges
  - 10 alt v-ups
  - 5 push-ups
  - 2min rest
  - B:
  - 8 thruster – use a backpack, dumbbell or kettlebell
  - 12 backpack ground to overhead or dumbbell / kettlebell clean & jerk
  - 36 double unders or jumping jacks
SONNTAG 17/05/20
CROSSFIT HOME WORKOUT
- METCON
  - 10 rounds of:
  - 5 burpees
  - 10 air squats
  - 15 backpack / dumbbell / kettlebell swings
  - 20 jumping jacks
SAMSTAG 16/05/20
CROSSFIT HOME WORKOUT
- STRENGTH
  - alternating:
  - bulgarian split squats
  - 4 sets /side, 10-15 reps, depending on the weight @3111
  - single leg romanian deadlifts
  - 4 sets /side, 20-30 reps, depending on the weight @3111
- CORE
  - 4 rounds of:
  - 10 hollow rocks
  - 30sec side plank
  - 20 rainbow dips
  - 30sec side plank
  - 20 leg lifts
  - 30sec back extensions
  - 1min rest
FREITAG 15/05/20
CROSSFIT HOME WORKOUT
- METCON
  - 7min AMRAP:
  - 21 reverse lunges
  - 21 sit ups
  - 7 burpees
    repeat vom 16.3.