HOME-WORKOUT ZOOM + ROMWOD A1: 4 Sets of 2min. Hold (any kind, e.g. like Plank, Squat , Hollow, Handstand) A2: 20/20 KB- or DB-Snatches Alternate A1 and A2 and Rest 1 Min. after a full set B: "450 Reps" 3 Rounds for time: 50 Squat with Kick 50 Crunches 50 Mountain Climbers

ZOOM + ROMWOD A: 4 rounds of: 5 Drop Jumps Straight into: 20 Step-ups with Jump Rest 90sec. B: AMRAP in 13min of this ladder: 2-4-6-8-10... reps of: KB/DB Clean to Press (half/half per arm) Single Leg Deadlifts (half/half per leg) Side Plank Raises (half/half per side)

HOME-WORKOUT https://www.youtube.com/watch?v=1IrHFp7uYm4 ZOOM + ROMWOD A: 20-18-16-…-2-4-6-8-10-…-20 reps of: Side Bends Break Dancers B: For time of: 50 Sit-ups 50 Squats 50/50 KB or DB Rows (Single Arm) or 100 Double Arm Rows (depending on weight) 50 Burpees over something*

ZOOM + ROMWOD 5 Tabatas of: 1) Flutterkicks Breast Swimming Strokes 2) One Arm KB / DB Swings Goblet Lunges 3) Inch Worm into Push-ups (fast!) Shoulder Taps 4) Side to Side Jumps over DB/KB Air Squats 5) DB/KB Push Press or Push Jerk DB/KB Sumo Deadlift High Pulls Rest 1min. between each Tabata.

HOME-WORKOUT https://www.youtube.com/watch?v=VPRL_5oyU4o ZOOM + ROMWOD A: EMOM for 8min of: 1) 20sec. Wall March 20sec. Squats (fast!) 2) 20sec. Elbow to Tall Plank 20sec. Push-ups B: 2 Rounds: 40 Sec. ON / 20 Sec. OFF 1) Pike Toe Touches 2) Burpees 3) Seated K2E Crunches 4) Quadruped Crawl 5) Jack Knife 6) Rest

HOME-WORKOUT https://www.youtube.com/watch?v=9vQMhP5zW_0 ZOOM + ROMWOD A1: 4 sets of 8 Spider Push-ups (with tempo to make it harder) A2: 4 sets of 20 Towel Bent Over Rows Alternate A1 and A2 and Rest 1 Min. after a full set B: AMRAP in 15min of: 8 Chair Handstand Push-ups (Scale: regular Push-ups) 10/10 (Weighted) Single Leg [...]

ZOOM + ROMWOD A: For time of: 10 Burpees 20 Push-ups 10 Burpees 30 V-Ups 20 Push-ups 10 Burpees 40 Lunges 30 V-Ups 20 Push-ups 10 Burpees 50 Squats 40 Lunges 30 V-Ups 20 Push-ups 10 Burpees B: Double Tabata: 1) Hollow Hold 2) Hollow Rock 3) Superman Hold 4) Superman Rock

HOME-WORKOUT https://www.youtube.com/watch?v=Bq_UL-eNN-0 ZOOM + ROMWOD A: 4 sets of 10 Sissy Squats @ slow tempo! Rest as needed. B: AMRAP in 10min of: 50 High Knees 10m Duck Walk (5m forward / 5m backwards) 20sec. Handstand Hold

ZOOM + ROMWOD A1: 4 sets of 10 Jefferson Curls @5050 A2: 4 sets of 20/20 Single Leg Glute Bridge Alternate A1 and A2 and Rest 1 Min. after a full set B: 3 sets of 3min ON (AMRAP) / 1:30min REST 20 Overhead Lunges 10 KB / DB / Plate Squat Cleans 20 Sumo [...]

HOME-WORKOUT https://www.youtube.com/watch?v=kqCbgVy_7AA ZOOM + ROMWOD Buy-in: 4min. Plank-Hold Then: 50-40-30-20-10 reps of: High Knees Rows (half on right side / half on the other side) Squats Flutterkicks (both legs count as 1) Calf Raises (with oder without weight) Mountain Climbers Buy-out: 2min. Squat hold