Home Workout 19.01.2021

Workout of the Day

Warm Up:

3x 20s On - 10s Off
1. Baby Burpees
2. Bent Over Rows
3. Jumping Jacks
4. Air Squats
5. Single Leg V-Ups
6. Shoulder Taps

Strength:

4 Sets every 2:00 min
8 Wide Push Ups + 4 Diamond Push Ups
10/10 Bent Over Rows
4 Sets every 2:00 min
8/8 Strict Press / Push Press
8/8 Upright Rows / High Pulls

Workout:

10 Rounds for Time
10 V-Ups
10 Hang Squat Cleans
10 Push Ups

Conditioning

6 Sets
3:00 On | 1:00 Off

5 Snuster (L)
5 Snuster (R)
10 Up & Downs
15 Sit-Ups
Into Max Effort:
1. Lunges or Pistols
2. SA Deadlifts or Swings
3. Handstand Hold
4. Lunges or Pistols
5. SA Deadlifts or Swings
6. Handstand Hold

Core Workout

4 Sets
30s Pullover Deadbugs
15s Rest
30s Single Leg RDL (L)
15s Rest
30s Single Leg RDL (R)
15s Rest

Mobility

2 Sets
10x Quadruped Thoracic Rotation (L)
10x Quadruped Thoracic Rotation (R)
1:00 min Frog
30s Thread the Needle (L)
30s Thread the Needle (R)
1:00 min Low Dragon (L)
1:00 min Low Dragon (R)

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Joshua WichtrupKommentieren