WODs

  • Sat 15. Aug

    a) movement prep
    tabata
    down ups
    samson stretch

    b) team conditioning
    100/75cal row
    100 power snatches 40/30
    100 burpees over the bar
    100 pull ups
    100 overhead squats 40/30
    100/75cal bike

  • Fri 14. Aug

    a) movement prep
    amrap 5min
    15/10cal row
    5 down ups

    b) prehab
    2 rounds
    teams of two
    30"on/15"off
    top of handstand hold
    barbell good mornings

    c) strength
    5 sets on every 3min
    4 deadlifts >79%
    max strict hspu

    d) conditioning
    amrap 12min
    20/15cal row
    10 single arm devils press 20/15

    SWEATCLUB
    a) movement prep
    2 rounds
    30"on/10"off
    mountain climbers
    samson stretch

    b) skill: row

    c) conditioning
    6 rounds
    45"on/15"off
    wall ball sit ups
    db frontrack lunges
    bench hop overs
    row

  • Thu 13. Aug

    a) movement prep
    2 rounds
    50"on/10"off
    bike/ski
    dynmaic bridge/twisted cross

    b) prehab
    2 rounds
    30"on/10"off
    top of dip hold
    bottom of parallette hold

    c) strength
    emom 10min
    1. 5-8 strict stationary dips
    2. 30-45sec l-sit hold on paralettes

    d) conditioning
    emom 20min
    1. 15/10cal ski
    2. 15 sit ups
    3. 15/10cal bike
    4. 20 jumping lunges

  • Wed 12. Aug

    a) movement prep
    amrap 5min
    down ups
    emom 5 handwalk + push ups

    b) skill: clean & jerk

    c) strength
    emom 8min
    power clean + 2 push jerks (climbing)

    d) conditioning
    "Anna"
    amrap 15min
    12 burpees over the bar
    8 power cleans 60/40
    7 shoulder to overhead 60/40
    5 muscle ups

    compare to 12.08.2015

    SWEATCLUB
    a) movement prep
    amrap 5min
    burpees
    emom 3 sumo squat stretch

    b) skill: wall ball

    c) conditioning
    emom 24
    1. 12-15 wall balls
    2. 15/10cal ski
    3. 10-15 box jump overs
    4. 10 ring rows

  • Tue 11. Aug

    a) movement prep
    2 rounds
    200m run
    8 sumo squat stretch
    4 handwalks

    b) prehab
    2 rounds
    40"on/10"off
    db bottom of squat hold
    hollow hang

    c) strength
    5 sets on every 3min
    5 frontsquats >78%

    d) conditioning
    4 rounds for time
    400m run
    10 db thruster 20/15
    10 toes to bar

  • Mon 10. Aug

    a) movement prep
    amrap 5min
    20 rope jumps
    10 samson stretch
    10 step ups

    b) prehab
    tabata
    top of push up hold
    bottom of push up hold

    c) strength
    4 sets
    8 benchpress >70%
    10 single arm kb bent over row/side

    d) conditioning
    8 rounds
    for time
    24 double unders
    10 swings 32/24
    10 weighted box step ups 60/50

    SWEATCLUB
    a) movement prep
    2 rounds
    40"on/10"off
    jumping jacks/down ups
    instep stretch + rotation/handwalk

    b) skill: db sntatches

    c) conditioning
    6 rounds
    45"on/15"off
    bike
    alt db snatches
    burpee on plate
    sit ups