STREETWISE ACADEMY AT HOME WORKOUTS

Workouts für die Ihr kein professionelles Equipment benötigt und die Ihr einfach zu Hause oder draußen durchführen könnt.

COVID WOD 1

mit Shirit

8 rounds for time:

5 wall walks

5 airsquats

5 burpees

5 pushups

5 butterfly situps

Sophie: 9:51 min
Kri: 10:45 min
Franzi: 16:04 min

COVID WOD 2

mit Oliver

15 minutes AMRAP

6 burpee deep frogs

5 forward lunges

4 inch worms

3 dips

Kri: 15 rounds
David B.: 10 rounds
Franzi: 10 rounds

COVID WOD 3

mit Sophie

4 rounds with 5 exercises each 1 min:

handstand

jumping jacks

situps

mountain climbers

back extensions

Count reps without handstand.

Franzi: 1098 reps
Kri: 1097 reps
Fabian: 1012 reps
Karl: 709 reps

COVID WOD 4

mit Josi

Run around the block, then do

40/30/20/10 (100 total) for time:

shoulder bridges

plank marches

plyo lunges

Run another time around the block.

Remark: One round around the block should be approx. 400-600m.

Take time without running (only 3 x 100 exercises)

Sophie: 6:09
Hamid: 18:00

COVID WOD 5

von cf.com

For 15 min do:

10 Jumping Jacks

10 Pushups (scaled: on knees)

10 Cleans with a 1,5 liter bottle

Send number of full rounds to Olli.

Kri: 18 rounds
Hamid: 13 rounds
Fabian: 13 rounds
Karl: 12 rounds

COVID WOD 6

mit Oliver

Streetwise Academy Covid WOD 1

5 rounds for time:

1 staircase run 4 storages

20 shoulder presses with 1,5 liter bottle

20 Russian Twist with 1,5 liter water bottle

20 side lifts with 1,5 liter bottle

Send time to Olli.

COVID WOD 7

mit Thomas

18 minutes FOR ROUNDS:

5 leg lifts

5/5 side kicks

5 fist pushups

5 controlled back extensions

5/5 bicycle crunches

Send number of full rounds to Olli.

COVID WOD 8

mit Agoe

Streetwise Academy Covid WOD 1

Agoes after training stretching routine.

COVID WOD 9

mit Oliver

Streetwise Academy Covid WOD 1

18 minutes FOR ROUNDS:

5 leg lifts

5/5 side kicks

5 fist pushups

5 controlled back extensions

5/5 bicycle crunches

Send number of full rounds to Olli.

COVID WOD 10

mit Noam

Streetwise Academy Covid WOD 1

18 minutes FOR ROUNDS:

5 leg lifts

5/5 side kicks

5 fist pushups

5 controlled back extensions

5/5 bicycle crunches

Send number of full rounds to Olli.

COVID WOD 11

Streetwise Easter Challenge 2020 Corona

EASTER CHALLENGE

On Easter Sunday & Monday

 

 

do as many BURPEES as possible.

Record all burpees with your smartphone (video proof).

 

 

Post number of reps in STREETWISE ACADEMY WhatsApp group until Tuesday 10:00.