WODs

a) mobility 4min
1:00 each
hand walk
thoracic rotations
scorpions
calf stretch

b) warm up 4min
amrap 4min
20 single unders
10 push ups
10 db deadlifts

c) bench press 15min
build to heavy set of 3 reps

d) conditioning 16min
for time
15 wall walks
150 double unders
30 db burpee deadlifts 2x 22,5/15kg
150 double unders
15 wall walks

muscular endurance

a) mobility 3min
1:00 each
scorpions
sumo squat stretch
lat stretch

b) warm up 6min
30sec on / 15sec off x2 rounds
1. air squats
2. bike/ski
3. ring rows
4. prone snow angels

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 bench dips
2. 10-15cal bike/ski
3. 5-10 strict pull ups
4. 15-20 box jumps
5. rest

lactate threshold & muscular endurance

Sunday Endurance for Open Gym
10-15 rounds (erg of choice)
1:30 moderate-hard [rpe 6-8]
0:30 easy [rpe 3]

aerobic power

a) mobility 3min
1:00 each
instep rotations
sumo squat stretch
lat stretch

b) warm up 5min
amrap 5min
10 straight leg sit ups
10 front squats
10 prone snow angels
*partner is holding plank position

c) conditioning 30min
in teams of 2
for time
22 rounds (11 rounds each)
4 thrusters 50/35kg
6 toes to bar
8 lateral burpees over bar
*switch after full rounds

Open Gym
10:00 - 13:00 Uhr

for time
1 rope climb
200m row
30 double unders
4 push jerks
5 hang power cleans
6 deadlifts
7 burpees
8 toes to bar
9 box jumps 75/60cm
100m farmer’s carry 2x22,5/15kg
11 power snatches
12 wall walks

barbell: 50/35kg

aerobic power [lactate threshold]

Frohe Weihnachten!

Frohe Weihnachten!