Deine tägliche Herausforderung
WOD
2-3 rounds:
30 seconds easy bike
15 light KB deadlifts
12 DB bent-over rows (light)
10 alternating step-back burpees
2 Cycles of:
1' Max reps
-KB Swings (24/16)
-Push Ups
-Box Jump Overs
-Cal Bike
-Max Burpee to Target
-Max Air Squat
1' rest in Between movements.
Move the full Minute.
Workout of the Day
2-3 rounds:
30 seconds jump rope
12 light DB front-rack marches (6/side)
12 scapular wall slides
10 alternating single-leg RDLs
Freestanding Handstand Hold Practice
10 sets:
30s work
30s rest
2-4-6-8-10
Wall Walks
15m KB/DB Walking Lunges 24/16
Carry the KBs or DBs farmer style. Scale as needed to preserve 7.5 m unbroken.
Workout of the Day
Team Kalsu
100 Thrusters 61/43 for Time
At the start and at Every Minute
5 Synchro Burpees
Full proper burpees. Chest to the floor, then jump, opening your hips and clapping overhead.
Scaling options:
-Load
-Number of burpees.
WOD
Workout of the Day
20 Forward and Backward Arm Swings
4/side Long Lunge + Elbow to Ankle + Rotation
6/side Lateral Lunges
10 Speed Skater Swings
5-4-3-2-1 Inchworm + Push-ups
10 Small Arm Circles
10 Medium Arm Circles
10 Large Arm Circles
10 Small Reverse Arm Circles
10 Medium Reverse Arm Circles
10 Large Reverse Arm Circles
10 Alternating Shoulder Rotations
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*
Workout of the Day
3-4 Rounds
30s Plate Jumps (Variate every Round)
15 Sit Ups
20 Plate Ground to Overhead
5 attempts of 10 Rep Max Unbroken DB Snatches
As heavy As possible
For Time:
100 Double Unders
100 DB Snatch (22,5/15)
100 double Unders
