WODs

  • Wed 21. Apr

    BTC
    a) movement prep
    2 rounds
    30"on/10"off
    handwalk + push ups
    hip crossover

    b) strength
    3 sets
    30"on/10"off
    seated single arm db press/side
    hollow rocks

    no equipment push ups

    c) conditioning
    amrap 15min
    2-4-6-8-10 etc
    single arm db hang power clean & jerk
    tuck ups

    no equipment burpees

    compare to 28.12.2020

    CAGES
    a) warm up 10min
    3 rounds
    6 handwalks + push ups
    12 alt twisted cross
    6 dynamic bridge
    into
    2 rounds
    5 behind the neck press
    5 barbell elbow rotations
    into
    5 shoulder press
    5 push press (unloaded bar)
    5 push press @50%
    5 push press (work load)

    b) strength 15min
    every 90sec x 10
    2-3 push press <80%

    c) midline
    tabata
    hollow hold
    arch hold

  • Tue 20. Apr

    BTC
    a) movement prep
    2 rounds
    30"on/10"off
    inverted hamstring stretch
    dynamic bridge

    b) strength
    3 sets
    30"on/10"off
    single leg kb/db rom dealdilifts/side
    single leg kb/db glute bridge/side

    no eqiupment without kb/db

    c) conditioning
    amrap 15min
    21 swings
    15 sit ups
    9 push ups

    no equimpent squats

    compare to 25.12.2020

    CAGES
    a) warm up 10min
    tabata
    down ups
    sumo squat stretch
    into
    10 squats
    10 narrow stance squats
    10 alt reverse lunges
    10 alt anchored pistol squats
    10 alt pistol squats / anchored pistol squats
    into
    5 barbell good mornings
    5 tall muscle cleans
    5 hang power cleans
    5 power cleans
    into
    work up to work load

    b) conditioning 20min
    Crossfit Quaterfinal
    Test 2 (mod)
    for time
    60 sit ups
    6 power cleans 60/40
    60 alt pistol squats
    50 sit ups
    5 power cleans 60/40
    50 alt pistol squats
    40 sit ups
    4 power cleans 60/40
    40 alt pistol squats
    30 sit ups
    3 power cleans 60/40
    30 alt pistol squats

  • Mon 19. Apr

    BTC
    a) movement prep
    2 rounds
    30"on/10"off
    prisoner good mornings
    samson stretch

    b) strength
    20 kb/db turkish get ups

    no equipment TGU without a kb

    c) conditioning
    amrap 15min
    20 kb/db high pulls
    20 kb/db frontrack lunges

    no equipment: 10 burpees. 20 lunges

    compare to 24.12.2020

    CAGES
    a) warm up 10min
    3 sets
    30"on/10"off
    single unders
    alt instep stretch + rotation
    handwalk + push up
    into
    3 rounds
    10 double unders/20 single unders
    5 push ups
    5 db hang power cleans
    5 burpees
    5 db shoulder to overhead

    b) conditioning 15min
    Crossfit Quaterfinal
    Test 1 (mod)
    3 rounds
    for time
    10 hand release push ups
    10 double db hang power cleans 22,5/15
    50 double unders
    1min rest
    3 rounds
    10 burpees
    10 double db shoulder to overhead 22,5/15
    50 double unders

    scale kneeling push ups, single unders (x2)

  • Sun 18. Apr

    BTC
    a) movement prep
    3 rounds
    20 mountain climbers
    10 sumo squat stretch
    10 hip crossover

    b) conditioning
    amrap 9min
    10 db/kb goblet squat
    20 mountain climbers
    10 single arm db push press

    1min rest

    amrap 3min
    20 db/kb russian twist
    10 alt single leg v-ups
    10 seated tuck ups

    1min rest

    amrap 9min
    10 db/kb goblet squats
    20 mountain climbers
    10 single arm db push press

    no equipment squats, push ups, russian twist ohne db/kb

    compare to 6.2.21

    CAGES
    a) warm up
    amrap 6min
    100m run
    5 lateral squat into curtsy squat / side
    5 sumo squat stretch + thoracic rotation
    into
    tabata
    squat
    bottom squat hold

    b) conditioning 20min
    for time
    800m run
    120 kb goblet squats 24/16
    800m run

  • Sat 17. Apr

    BTC
    a) movement prep
    amrap 6min
    8 samson stretch
    4 handwalks
    8 twisted cross
    4 reverse snow angels

    b) strength
    3 rounds
    10 scapuila push ups into 5 tempo push ups
    10 shoulder taps into 10 alt plank ups
    10 arch rocks into 10"arch hold
    10 hollow rocks into 10"hollow hold
    60"rest

    c) conditioning
    amrap 20min
    2-4-6-etc push ups
    4-8-12-etc sit ups
    8-16-24-etc jumping lunges

    scale kneeling push ups, lunges

    compare to 31.1.2021

    CAGES
    a) warm up 10min
    800m run
    into
    2 rounds
    10 alt samson stretch
    10 lateral squat stretch
    5 handwalk + push ups
    into
    5 barbell good mornings
    5 backsquats (unloaded bar)
    5 behind the neck press (unloaded bar)
    5 tall muscle clean
    5 frontsquats
    5 shoulder press
    5 hang power cleans
    5 frontsquats
    5 push press
    5 power cleans
    5 frontsquats
    5 push jerks
    into
    work up to work load

    b) conditioning 20min
    every 2:00min x 10
    3 power cleans + 3 frontsquats + 3 push jerks 70/50

    scale 50/35

  • Fri 16. Apr

    BTC
    a) movement prep
    2 rounds
    30"on/10"off
    jumping jacks
    sumo squat stretch

    b) strength
    3 sets
    30"on/30"off
    plank ups
    side plank raises/side

    c) conditioning
    amrap 15min
    30 jumping jacks
    15 squats
    5 hand release push ups

    compare to 23.12.2020

    CAGES
    a) warm up 10min
    buy in 15/10cal bike
    into
    2 rounds
    10 sumo squat stretch
    5 down ups
    into
    5 double db thruster
    5 burpees
    into
    buy out 15/10cal bike

    b) conditioning 20min
    for time
    buy in 60/45cal bike
    into
    5 rounds
    10 double db thruster
    10 burpees
    into
    buy out 60/45cal bike