Vastberaden programming (Home WODs) Week 31

Workout 1 

Warmup:

4 Rounds 

30 Jumping jacks

20 Mountain climbers 

10 Reverse lunges / Jumping lunges

Beginner:
3 Rounds for time

150 Jumping Jacks

15 Burpees

Intermediate:
3 Rounds 

150 Mountain climbers 

15 Burpees

Experienced:
3 Rounds

150 Double unders

15 Burpees tuck jumps

Cooldown:

Calf stretch 2:00

Workout 2 

Warming up

3 Rounds

4 Spiderman lunges + reach

4 Vinayas

4 Kosack squats (each)

3 Rounds

10 Hip taps 

10 Push ups +

1:00 plank

Beginners

Tabata 

Couch Push ups

Tabata

Sit ups

Tabata

Air squats

Intermediate & Experience 

Tabata 

Push ups

Tabata

Sit ups

Tabata

Air squats

Tabata

Bottom hops

Cooldown

Twisted cross 2:00