Vor oder Nach dem WOD, wähle zwischen: Strength🏋️, Bootie🍑, Bicep💪 oder 6️⃣📦Bauch.
Quadricep + Glutes
1. Tempo Front Squats
4 x 12 @55%+ 10 RPE
2 Minutes rest
2sec down 0 sec rest 2sec up + 0sec rest
2. Side Facing Box Step Up, each leg
3 x 20 9 RPE
2 Minutes rest
Face 90 degrees to box, Step up with one leg closest to box to extension. No need to place other foot on box
weighted if pos.
3. Superset or daily CF-WOD
4 sets of
12 Goblet Squats
12 Alternate Dumbell Lunges,
60 Seconds rest between sets
Use DB's for the lunges, suitecase
4. Core
Long or Short
3 Rounds For Time
20-50 Cal Bike
50 Low Crunches (legs 90 degrees on walp)