Vastberaden programming (Home WODs) Week 32

Workout 1 

Warmup:

4 Rounds

20 Russian twist

15 hip bridges 

10 Supermans

5 Burpees

Beginner:
10 Rounds

8 Shot guns

8 Lunges 

8 Bottom hops

Intermediate:
10-20-30-40-50

Shot guns

Lunges 

Bottom hops

Experienced:
10-20-30-40-50

Hollow rocks

Lunges

Bottom hops

Cooldown:

Pigeon 2:00

Workout 2 

Warmup

2 rounds

10 bottom hops

10 side plank rotations (5/5)

10 down dog rocks

2 rounds

10 push up+

20 russian twist

30 taps in plank on elbows

Beginners 

3 Rounds For Time

30 Jumping jacks 

30 Sit ups

30 Jumping jacks 

30 Couch push ups

30 Jumping jacks 

30 Tower pull ups

Intermediate & Experience 

3 Rounds For Time

30 Chair taps

50 Sit ups

30 Chair taps

40 Push ups

30 Chair taps

30 Towel pull ups

Cooldown

Archer x 1:30 each side

Couch stretch x 2:00 each side