1 min jumping jacks
1 min sit ups
1 min jumping jacks

Focus Handstand
Übt für 5 Minuten das Hochkicken an die Wand. Wer das schon sehr gut kann, geht an die Wand und nimmt dann immer abwechselnd einen Fuß von der Wand

3 rounds
30 sec squats
30 sec push ups
30 sec superman
30 sec plank
30 sec mountain climbers
30 sec glute bridges
1 min rest PAUSE

Tabata
air squats & shoulder taps
---------------------------------
mountain climbers & handstand hold

Focus

BAUCH
3x 30 sec /15 sec rest in between
1 min rest after each round
hollow rocks
tuck ups
superman

Metcon

timecap: 12 minutes
20 burpees
into 7 rounds
  5 push ups
15 squats
20 lunges
into
20 burpees
then
amrap sit ups

3 rounds
30 sec squats
30 sec step ups (auf Stuhl etc steigen)
30 sec cossack squats (seitliche Squats)
30 sec Rest (Pause)
-----------------------------------Skill

PISTOL PRACTICE (einbeinige Kniebeuge/Squat)
--------
3 rounds
1 min chair  slide downs (auf Stuhl starten, langsam und kontrolliert ein Bein zum Boden bringen, dann wieder Bein auf den Stuhl stellen und Seitenwechsel)
REST 30 sec
-------
Sit Down Pistols: https://youtu.be/zSrpQDZwdD0 (Erkärvideo mit Tipps)
3 rounds
30 sec sit down pistols
REST 15 sec

WOD 1 amrap 3
5 hand release push ups (Hände kurz in anheben, wenn ihr am Boden liegt)
7 shoulder tap
9 squats
1 min REST (Pause)
WOD 2 amrap 3
20 mountain climbers
15 lunges
10 tuck ups
1 min REST (Pause)
WOD 3 amrap 3
2 wall walks (Wand hochlaufen)
4 burpees

Tabata

jump and tap & squat and 2 lunges

Tabata

jump and double tap & 2 position push up hold 
(starting position and 90 degrees)

5 rounds

30 sec Bulgarians split squats right

30 sec Bulgarian split squats left

30 sec rest

30 sec weighted squats (Kniebeugen mit Gewicht)

30 sec weighted lunges (Ausfallschritte mit Gewicht)

30 sec rest

BUY IN: 1 min Burpees

EMOM 10

min 1/3/5/7/9: 3 sit ups, 6 push ups, 9 squats

min 2/4/6/8/10: 40 sec plank

1 minute wall sit

300
30 Star Jumps (halbe Jumping Jacks)
30 Squats
30 Push Ups
30 Lunges
30 Lateral Jumps
30 High Knees (15 pro Bein)
30 Mountain Climbers
30 Skater Jumps
30 Superman
30 Jumping Jacks

Focus

Tabata (8 rds; 20 sec work, 10 sec rest)
inchworm push ups
superman arm and leg lifts

Starke Mitte - Core Work

30 sec plank
into amrap 5
6 sit ups
8 toe touches
10 table crunches
12 Russian twists

Metcon

ICKE CHALLENGE OF THE WEEK
amrap 7
BURPEES

Tabata (8 rounds 20/10)
toe touches & step ups
------------------
5 wall walks

HIT high intensity workout :)
2 rounds
30 sec burpees
10 sec rest
30 sec mountain climbers
----------1 min Rest--------------
2 rounds
30 sec squats
10 sec rest
30 sec push ups
----------1 min Rest--------------
2 rounds
30 sec jumping jacks
10 sec rest
30 sec jumping squats
----------1 min Rest--------------
2 rounds
30 sec chair dips
10 sec rest
30 sec lunges
----------1 min Rest--------------
2 rounds
30 sec plank to push ups
10 sec rest
30 sec plank

20 minutes running :)

Cool-down

5 minutes walking (locker auslaufen oder gehen)

40 sec Russian twists
20 sec rest
40 sec lunges
20 sec rest
40 sec squat and step and squat (right to left)
20 sec rest
40 sec burpees

Starke Mitte - Core Work

every 30 seconds for 6 rounds
1-2 wall walks (chair walks)
------------

Icke COW
max wall sit

3 rounds
1 min weighted step ups
1 min rest
1 min chair dips
1 min rest

45 sec high knees
30 sec side plank
45 sec jumping squats
30 sec side plank
45 sec jumping lunges
30 sec plank
45 sec quick feet

Finisher

Tabata
2 rounds sit ups
2 rounds hollow rocks
2 rounds table crunches

5 rounds
5 sit ups
5 tuck ups
10 shoulder taps (im Liegestützsausgang)
10 hollow rocks
Nach jeder Runde ca. 1 min Pause

50-40-30-20-10
mountain climbers
20-10-5-10-20
kleine burpees (nicht ablegen, nicht springen)
(50 mountain climbers, dann 20 kleine burpees; 40 mountain climbers, dann 10 kleine burpees u.s.w.)

2 rounds
1 min plank
1 min squats
1 min side plank (30/30)
1 min lunges
PAUSE

Starke Mitte - Core Work

1 min plank
50 sit ups
1 min plank

amrap 10
5 chair dips
5 push ups
10 burpees
10 tuck jumps (hohe Sprünge)
30 sec wall sit

Cool-down

3 min stretch
(1 min Katze-Kuh, 1 min herabschauender Hund-Kobra; 1 min Kindshaltung)

2 rounds
1 min plank
1 min squats
1 min side plank (30/30)
1 min lunges
PAUSE

Starke Mitte - Core Work

1 min plank
50 sit ups
1 min plank

Metcon

amrap 10
5 chair dips
5 push ups
10 burpees
10 tuck jumps (hohe Sprünge)
30 sec wall sit

Cool-down

3 min stretch
(1 min Katze-Kuh, 1 min herabschauender Hund-Kobra; 1 min Kindshaltung)

1 min jumping jacks
Tabata
glute bridges and glute bridge hold
1 min wall sit

amrap 5
buy in 1 min plank
5 sit ups
10 tuck ups
10 superman half circles
5 hollow rocks
--------------------
30/30 side plank

1 max unbroken set
mountain climbers

1 min jumping jacks
30 sec cossack squats
30 sec squats
20 sec rest
1 min jog in place
30 sec burpees
30 sec high plank scissors
20 sec rest
1 min jump rope
30 sec skater jumps
30 sec lunges
20 sec rest
30 sec  knees & 30 sec 🤬 kicks (50m/50m)
30 sec push ups
30 sec shoulder taps

Heute gibt es ein langes Workout zum Durcharbeiten... :)
Viel Spaß!

100 Squats
10 Burpees
90 Jumping Jacks
9 Burpees
80 Mountain Climbers
8 Burpees
70 Lateral Jumps (seitliche Sprünge)
7 Burpees
60 Shoulder Taps
6 Burpees
50 Lunges
5 Burpees
40 High Plank Scissors (Scherensprünge in der Liegestützausgangsposition)
4 Burpees
30 High Knees
3 Burpees
20 sit ups
2 Burpees
10 Chair Dips
1 Burpees

Tabata
2 rounds
squats
burpees
toe touches
inchworm push ups
---------------------------
1 min plank
1 min wall sit

LEG DAY
3 rounds
30 sec work/30 sec rest
weighted squats
step ups
split lunges
1 min rest

Starke Mitte - Core Work

3x 20 sec work/30 sec rest
handstand hold
Metcon

amrap 3
6 jumping squats
6 jumping lunges
10 shoulder taps
2 minutes rest
amrap 3
5 push ups
5 chair dips
20 mountain climbers
2 minutes rest
amrap 3 with a partner
you go I go
amrap burpees

1 min
jumping jacks
mountain climbers
squats

50 sit ups
25 tuck ups
1 min plank

5 rounds (2 min work, 1 min rest)
5 jumping squats
10 high knees
max deck squats (Rückenlage, mit Schwung aufstehen)

Tabata
1) crunches & table crunches
------------------------------------
2) backpack rows & deadlifts

3 rounds
30/30
1) push ups
2) plank walk outs

amrap 7
10 burpees
10 air squats
10 sit ups
3 minutes rest
amrap 7
50 jumping jacks
40 lunges
30 skater jumps
20 glute bridges
10 burpees
amrap push ups
2 minutes rest
1 min hollow rocks
1 min glut bridge hold

Stretch and relax

1 min burpees
1 min shoulder taps
1 min squats
1 min cossack squats

3 rounds
30 sec work 10 sec rest
sit ups & superman

50-40-30-20-10
step ups
goblet squats (Squats mit Gewicht halten, z.B. kleine Hantel oder Wasserflasche)

Tabata
8 rds (20 sec work, 10 sec rest)
1) lunges & tuck ups
--------------------
2) mountain climbers & toe touches (push up position)

EMOM 6
3 burpees + 1 wall walk

amrap 8
50 skater jumps
30 high knees
10 burpees

Starke Mitte - Core Work

5 rounds
15sec hollow rocks
15sec tuck up
30 sec rest

3 rounds // 1min each
I. down & ups
II. air squats
III. push up
IV. cossack squats
V. plank
VI. rest

1 min squats
1 min shoulder taps
1 min wall sit

Workout TABATA DAY
round 1
high knees & mountain climbers
1 min rest
round 2
push ups & skater jumps
1 min rest
round  3
split lunge (pro 20 Sek. im Ausfallschritt bleiben und einKnie zum Boden bringen) & jumping jacks
1 min rest
round 4
burpees & chair dips

5 rounds
20 work/20 rest
squats & scapula push ups

Workout Monday = Funday
Viele schöne Intervall für euch...
5 x 2 min work/1 min rest
In den 2 Minuten:
5 hand release push ups (Wenn du nach unten gegangen bist, Hände kurz vom Boden heben)
- 10 burpees
- max squat jumps

50 hollow rocks

1 min
jumping jacks
mountain climbers
squats

50 sit ups
25 tuck ups
1 min plank

Tage geändert:
Heute unser langes Workout ;)
12 squats
12 mountain climbers
12 push ups
12 burpees
12 side plank raises right
12 side plank raises left
12 plank jacks (jumping jacks im plank)
12 tuck jumps (hohe Sprünge)
12 sit ups
12 lunges
and dann der ganze Spaß wieder zurück:
12 lunges
12 sit ups
12 tuck jumps
12 plank jacks
12 side plank raises left
12 side plank raises right
12 burpees
12 push ups
12 mountain climbers
12 squats
TIMECAP: 20 min

3 min stretch:
- Cat Cow
- Taube/Pidgeon stretch
- Child position
- Side Twist

6 minutes
10 Jumping Jacks
10 diagonal Mountain Climbers
5 Hollow Rocks
5 Sit Ups
1 Wall Walk

3 rounds/ 30 sec work/15 sec rest
Bulgarian Split Squats Squats
Goblet Squats
Single Leg Bridge Ups
Single Leg Bridge Ups
1 min between rounds

EMOM 12
min 1: 12-15 Curtsy Lunges
min 2: 12 Lunges
min 3: 5 Monster Burpees
Buy Out: 50 Shoulder Taps

Cool-down

Stretch and relax

3 Runden
4 Wall Squats
6x vom Squat Hold in den High Plank springen
8 Push Ups

Amrap
4 Runden
Jede Runde 3 Minuten
1 min Pause zwischen den Runden
Jede Runde beginnt mit:
10 Squats +10 Ausfallschritte + 20 Hampelmänner
danach so viele Wiederholungen/Sekunden wie du noch schaffst von:
1. Runde: Push Ups
2. Runde: an der Wand sitzen
3. Runde: Burpees
4. Runde: Plank

2 min plank

3 rounds (40 sec work/20 sec rest)
1) leg raises
2) Russian twist with water bottle
3) plank to push ups
4) side plank 20/20

3 rounds for reps - 
60 sec rest after each round
1) 30 sec mountain climbers
2) 30 sec sit ups
3) 30 sec jumping lunges
4) 30 sec glute bridges
5) 30 sec jumping squats
6) 30 sec high plank scissors
       - 60 sec rest-

10 Minutes
Deck of Cards

2 rounds
1 min Russian twists
1 min Gymnastic Swim
1 min ankle taps
-------------------
1 min plank anyhow

Workout
for 4min
20 jumping jacks
5 burpees
2 min rest
for 4min
10 plank to push up
10 cossack squats
10 toe touches
Finisher
100 skater jumps

10 minutes
20 mountain climbers
10 lunges
5 tuck up
3 kleine burpees
1 wall walk

4x 40sec work/20 sec rest
glute bridges
plank

amrap 7
20 skater jumps
5 hollow rocks
20 squats
5 push ups

50 sit ups

2x30 sec each
jumping jacks & high knees
.......
2x30 sec each
lunges w/ rotation & Russian twist
.....
2x30 sec each
shoulder plank in bear crawl walk in place & bridge hold

1min each
v-up
hollow rock
sit up

amrap 2
1 inchworm
2 squat thrusts
3 plank scissors
4 burpees
5 squats/deadlifts
-2 min rest-
amrap 2
6 shoulder taps
7 chair dips
8 mountain climbers
9 toe touches
10 jumping lunges
-2 min rest-
amrap 2
10 skater jumps
9 jumping jacks
8 🤬 kicks
7 high plank lateral jumps
6 hip rotations
-2 min rest-
amrap 2
5 push ups
4 leg raises
3 sit ups
2 jumping squats/kb swings
1 wall walk

Mobility

1 minute jumping jacks
30 sec high plank
30 sec jumping jacks
1 min jog in place
3x3 push ups

3-5 min
arm stretches

Metcon Open Workout 1
15 min timecap
1 wall walk
10 (20) lateral jumps /hin und zurück = 1 Wiederholung)
3 wall walks
30 (60) lateral jumps /hin und zurück = 1 Wiederholung)
6 wall walks
60  (120) lateral jumps /hin und zurück = 1 Wiederholung)
9 wall walks
90 (180) lateral jumps /hin und zurück = 1 Wiederholung)
15 wall walks
150 (300) lateral jumps /hin und zurück = 1 Wiederholung)
21 wall walk
210 (420) lateral jumps /hin und zurück = 1 Wiederholung)
Skalierung für die Wall Walk: Raupe
(Option 1 mit Push Up, auch auf den Knien, Option 2: ohne Push Ups)

10-15 min easy run outside

Teil 1
Schnick Schnack Schnuck gegen den Coach (gegen die Eltern)
Gewinner: Pause
Verlierer: 3 Burpees
Gleichstand: Alle 5 Squats
----------------------------
Teil 2
40 sec work/20 sec rest
Hampelmänner
Shoulder Taps
Kniehebelauf
High Plank Jacks

Gymnastic Swim
3 rounds 20/20
Superman halten
Brustschwimmen
Kraulen
1 min Pause

Beine und Oberkörper
30/30
4 Runden
30 sec Ausfallschritte auf einem Bein (weighted)
30 sec Pause
30 sec Liegestütze
30 sec Pause 

amrap 3
10 Shoulder Taps
10 Skater Sprünge
10 Bergsteiger
1 min rest
amrap 2
5 Sit Ups
5 Jumping Squats
5 kleine Burpees
1 min rest
amrap 1
Monster Burpees

1 min Unterarmstütz

2 rounds
4 burpees
8 squats
8 pass through
4 Besenstiel overhead squats
4 squat snatch mit Besenstiel
4 burpee broad jump

10 hang squat snatches
15 burpee broad jumps
20 hang squat snatches
15 burpee broad jumps
30 hang squat snatches
15 burpee broad jumps
40 hang squat snatches
15 burpee broad jumps
50 hang squat snatches
15 burpee broad jumps
Der Sprung sollte zw. 90 cm und 1 m sein. Für die Snatches: Besenstiel benutzen
Timecap: 20 min
Video zum Angucken

3 min
10 shoulder taps
20 toe touches
10 hollow rocks
3 min
5 squats
10 Russian twists
5 plank to push ups

1 min horse stance
emom 5
20 sec max push ups
40 sec rest
1 min horse stance

amrap 5
15 sit ups
10 curtsy lunges
1 inchworm push up
1 min rest
amrap 5
15 KB swings
10 mountain climbers
1 inchworm push up

Tabata
a) squats & sit ups
b) scapula push ups & jumping jacks

Metcon: Open WOD 21.3
Berlin Battle Variante
Teil 1 auf Zeit
30 squats
30 v ups (Skalierung: kleine Taschenmesser/tuck ups)
30 thruster mit Besenstiel
1 min rest
30 squats
30 chair dips
30 thruster mit Besenstiel
1 min rest
30 squats
30 hand released push ups
30 thruster mit Besenstiel
2 min rest
Teil 2 amrap 5
20 pistols: einbeinige Kniebeugen mit Stuhl (beim Absenken, Stuhlfläche berühren mit Po berühren)
20 Shoulder Taps (im Liegestützausgang)

Skalierung Pistols: jumping squats

5 minutes
5 bw deadlifts
10 table crunches
15 object Russian swings
20 high plank jacks
--------------------

4 rounds
20 sec work/20 sec rest
superman hold
swimmer
superman arch

Focus

3 rounds
30 sec hip thrusts/glute bridges
15 sec glute bridge hold
1 min rest
----------------------
3 rounds
30 sec (15/15) single leg glute bridges
15 sec rest
30 sec glute bridge march

E2mom for 5 rounds
5 rounds
5 push ups
10 jumping squats
5 sit ups
8-10 burpees

10 min run

2 min jump rope or jumping jacks
15 lateral jumps over an object (shoe box or similar)
2 min squats
15 lateral jumps over an object 
2 min push ups
15 lateral jumps over an object 
2 min lunges
15 lateral jumps over an object (

1 min wall sit
Mobility
1 min cat & cow
1 min walk the dog
1 min seated forward fold

10 min run

15 squat jumps
5 push ups
25 high knees
15 burpees
5 push ups
25 lunges
15 jumping jacks
5 push ups
25 squats
15 squat jumps
5 push ups
25 high knees

Finisher
1 min wall sit

5 tuck ups
10 diagonal mountain climbers
5 high plank into deep squat jumps

Metcon
1 min jump and double tap
45 sec plank
1 min jump and double tap
1: 30 sec lunges
1 min jump and double tap
45 sec push ups
1 min jump and double tap

Finisher Leg Burner
6 min
30 skater jumps
20 squats
10 cossack squats
5 hollow rocks

6 broomstick thrusters

6 shoulder taps in high plank

12 jumping jacks

Focus
3 rounds

tempo split squats (3 sec down)

10 right leg

10 left leg

1 min rest

Workout
amrap 10

4-8-12-16…

mountain climbers

superman

lunges

3 minutes
10 squats
12 jumping jacks
10 shoulder taps

Tabata
high plank with leg lift
reverse high plank

3 rounds
20 sec work/10 sec rest
a) mountain climbers
b) plank
c) tuck ups
--------------------
3 rounds
20 sec work/10 sec rest
a) KB/DB swing
b) squats
c) push ups
--------------------
3 rounds
20 sec work/10 sec rest
a) hollow rocks
b) wall sit
c) your choice

1 min glute bridge hold

5 min
10 lunges
20 shoulder taps
30 mountain climbers

Tabata
Hollow Rocks

5 rounds
30 high knees
20 squats
10 sit ups
5 burpees