11 Jan 12.01.2021

ONLINE LIVE HOME WOD

1. Strength
3 Sets
8/8 Bulgarian Split Squats (Weighted)
– Into –
30 Seconds Max Jump Squats
Rest 1 Minute Between Sets

2. Conditioning
„Jungle Tour“
For Max Reps
2 Rounds
AMRAP 6
Ascending Ladder
2, 4, 6, 8, 10, 12, (…)
Alternating Dumbbell/ Kettlebell/ Odd-Object Goblet Lunges
30 Mountain Climbers After Each Round

*Continue Adding 2 Dumbbell/ Kettlebell/ Odd-Object Goblet Reverse Lunges Each Round!

*Rest 1 Minutes Between AMRAPs

OPEN: DB (22,5/15) ; KB (24/20)
PERFORMNACE: DB (20/12,5) ; KB (20/16)
FITNESS: DB (15/10) ; KB (16/12)

CAGE WOD

1. Strength
4 Sets
8/8 Bulgarian Split Squats (Weighted)
– Into –
30 Seconds Max Jump Squats
Rest 1 Minute Between Sets

2. Conditioning
„Jungle Tour“
For Max Reps
2 Rounds
AMRAP 7
Ascending Ladder
2, 4, 6, 8, 10, 12, (…)
Alternating Dumbbell/ Kettlebell Goblet Reverse Lunges
30 Mountain Climbers After Each Round

*Continue Adding 2 Dumbbell/ Kettlebell Goblet Reverse Lunges Each Round!

*Rest 2 Minutes Between AMRAPs

OPEN: DB (22,5/15) ; KB (24/20)
PERFORMNACE: DB (20/12,5) ; KB (20/16)
FITNESS: DB (15/10) ; KB (16/12)