30/3 CF Lund Home Adapted Workout
30 mars, 2020

30/3 CF Lund Home Adapted Workout


Minimal EquipmentNo-Gear
Warmup:
3Rounds of:
5 x 1 Inchworm to 2 pushups
10m Left arm Frontrack walk (KB/DB)
10 KB/DB swings
10m Right arm Frontrack walk (KB/DB)

Conditioning
5Rounds of
90s Amrap
10 Squat Jumps
20 Mountain Climbers

30s rest
90s Amrap
12 DB/KB Snatches, Alt.
20 DU/SU or 16 Jumping Jacks

30s rest
Warmup:
3Rounds of:
5 x 1 Inchworm to 2 pushups
10 Good mornings
10 Reverse Lunges
4/4 Bird Dog

Conditioning
5Rounds of
90s Amrap
10 Squat Jumps
20 Mountain Climbers

30s rest
90s Amrap
12 Rucksack Swings
16 Jumping Jacks

30s rest

29/3 CF Lund Home adapted Workout


I Boxen körs Tyngdlyftning och Sunday Roast.
Dagens Hemma pass är 2 varianter av Konditions Pass, det ena utomhus i löper spåret, det andra inomhus.

OutdoorsIndoors
Warmup:
1-2km Jog/run/walk

Its a warmup keep it slow and steady to get the body going.

Conditioning
Danish Military Speed Test

Put 2 Cones/marks 20m apart,
Put a cone/mark between the 2
cones at the 10m spot.

Work Flow
30s On, 30s off x 10

Run Back and forth between the 20m cones during the 30s Work,
1 point for every 20m, half a point if you just finish 10m in the last 20m attempt each 30s.

Note: Eligible for Deployment in the Danish army its required to get a total of 59points.
Warmup:
Amrap 8min
5 Down-ups
5m Ostrich walk
10m Spiderman walk
3/3 Rotational wallbridge
10 Scapula Pushups

Conditioning
4 rounds of:
25 lunges
50 squats
28 mars, 2020

29/3 CF Lund Home Adapted Workout


Minimal EquipmentNo-Gear
Warmup:
Ido Portal Squat routine, 10 reps of each movement

Then
3 Rounds of:
10 Scorpions
10 Airsquats
10 Scapular pushups

A: EMOM 12min
Min 1: 6-8 Seated Floor press with KB per arm
Min 2: 8-10 Bent Over Row per par arm
Min 3: 8-15 V-ups

B: Conditioning
Amrap 14min
20 HSPU/Box HSPU
20 Box Stepups 32/24kg
20 KB/DB swings 32/24kg
30 Plank pos- Shoulder taps
Warmup:
Ido Portal Squat routine, 10 reps of each movement

Then
3 Rounds of:
10 Scorpions
10 Airsquats
10 Scapular pushups

A: EMOM 12min
Min 1: 8-12 Staggered Stance Pushups, change hand pos. every round. 
Min 2: 8-10 Table Rows
Min 3: 8-15 V-ups

B: Conditioning
Amrap 14min
20 HSPU/Box HSPU
20 Box Stepups 32/24kg
20 Floor reach and jump*
30 Plank pos- Shoulder taps

*bend forward and touch the floor with both hands, quicly stand up and jump and reach overhead with both hands.

26 mars, 2020

26/3 CF Lund Home Adapted Workout


Minimal EquipmentNo-Gear
Warmup:
3 Rounds of:
10m perfect Bearcrawl
10m lunges
10 Easy Pushups
10m Horsestance walk

For Time
4 Rounds of:
18 Box jumps
18 DB/KB snatches
10 Chest to bar Pull-up

Every 3min run 400m, start the WOD with a run

No able to run, change the run for 75 Jumping jacks or 100 Mountain Climbers

Chest To Bar Pullups:
Scale to banded ot Jumping if nedded.
No Pullup Bar perform Table Rows
Warmup:
3 Rounds of:
10m perfect Bearcrawl
10m lunges
10 Easy Pushups
10m Horsestance walk

For Time
4 Rounds of:
18 Box jumps
18 Rucksack Swings
10 Chest to bar Pull-up

Every 3min run 400m, start the WOD with a run

No able to run, change the run for 75 Jumping jacks or 100 Mountain Climbers

Chest To Bar Pullups:
Scale to banded ot Jumping if nedded.
No Pullup Bar perform Table Rows
25 mars, 2020

25/3 CF Lund Home adapted workout


Minimal EquipmentNo-Gear
Warmup:
5min Warmup of: Movement Complex

Conditioning
18 – 15 – 12 -9 – 6 – 3
DB/KB Goblet squat
Burpees

Shoulder and core stability
3 Rounds for quality
10 Scapula Pushups
10 Elbow plank to hand plank transfers
20 Bicycle Crunches
Warmup:
5min Warmup of: Movement Complex

Conditioning
18 – 15 – 12 -9 – 6 – 3
Rucksack squats
Burpees

Shoulder and core stability
3 Rounds for quality
10 Scapula Pushups
10 Elbow plank to hand plank transfers
20 Bicycle Crunches
24 mars, 2020

24/3 CF Lund Home Adapted Workout


Minimal EquipmentNo-Gear
Warmup:
50 Jumping jacks
Then
3 Rounds of
6 Pushups
8 Airsquats
20 Mountain Climbers

WOD/Conditioning
10 Rounds of
8 Table Rows
8 KB/DB Pushpress per arm
8 Weighted Goodmornings

Warmup:
50 Jumping jacks
Then
3 Rounds of
6 Pushups
8 Airsquats
20 Mountain Climbers

WOD/Conditioning
10 Rounds of
8 Table Rows
8 Pike HSPU
8 Weighted Goodmornings
23 mars, 2020

23/1 CF Lund Home Adapted Workout


Minimal EquipmentNo-Gear
Warmup
EMOM 9
Min 1: 10 Reverse lunges + 10 grasshoppers
Min 2: :”perfect bearcrawl”:
Min 3: 3 pushups+ 2 inchworms
”Amrap” every minute
Conditioning

EMOM 20min
Min 1: Amrap Sandbag/Ruck squat clean
Min 2: Amrap Linefacing burpees
Min 3: Amrap Sandbag/Rucksack Swings
Min 4: Amrap V-ups/Tuck-ups