WODs

  • Sun 9. Feb

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

    b) warm up 6min
    30sec on / 15sec off x2 rounds
    1. air squats
    2. singel unders
    3. scap. push ups
    4. ring rows

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 12-20 goblet squats
    2. 30-60 double under
    3. 12-20 plank push ups
    4. 8-15 db bent over row
    5. rest

    Sunday Endurance for Open Gym

    lactate threshold
    8 min row cal
    4 min recovery bike
    6 min row cal
    3 min recovery bike
    4 min row cal
    2 min recovery bike
    2 min row cal
    1 min recovery bike
    row: rpe 5-6
    bike: rpe 2-3

  • Sat 8. Feb

    a) mobiliyt 3min
    1:00 each
    hand walk
    samson stretch
    lat stretch

    b) warm up 5min
    amrap 5min
    10 scap. push ups
    10 kb deadlifts
    10 ring rows
    *partner is rowing

    c) conditioning 30min
    amrap 6min x 5 rounds
    500/475/450m row
    40 sit ups
    into
    max. reps movement:
    1. wall walks
    2. pull ups
    3. burpees
    4. kb swings 32/24kg
    5. push ups

  • Fri 7. Feb

    a) mobility 4min
    1:00 each
    samson stretch
    hand walk
    lat stretch
    sumo squat stretch

    b) warm up 5min
    on every 2:30 x 2 rounds
    10 hang high pulls
    10 elbow rotations
    10 front rack lunges
    *remaining time plank hold

    c) skill 10 min
    power clean

    d) conditioning 17min
    for time
    1-2-3-4-5-6-7-8-9-10 power cleans 70/50kg
    10-9-8-7-6-5-4-3-2-1 front squats

  • Thu 6. Feb

    a) mobility 3min
    1:00 each
    hand walk
    scorpions
    calf stretch

    b) warm up 4min
    amrap 4min
    10 good morinings
    10 strict press
    10 box step ups

    c) deadlift 14min
    4 sets
    3 deadlifts
    - rest 20 sec. -
    2 high box jumps

    d) conditioning 15min
    amrap 3min x 4 rounds
    buy-in
    12 burpees over bar
    into
    max rounds
    12 push press, 60/40kg
    21 box jumps 60/50cm
    rest 1min between rounds

    *pick up where you left off

  • Wed 5. Feb

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

    b) warm up 4min
    on every 2:00 x 2 rounds
    10 medball squats
    10 medball presses
    remaining time ski/bike

    c) back squats 14min
    4 sets 3 back squats
    (build in weight)

    d) conditioning 16min
    amrap 4min x 4 rounds
    32/24cal bike/ski
    max. wall balls

    no rest!
    directly into

    Skill Class 18:00
    wall balls

  • Tue 4. Feb

    a) mobility 3min
    1:00 each
    samson stretch
    hand walk
    calf stretch

    b) warm up 5min
    amrap 5min
    10 ring rows
    10 db deadlifts
    10/8cal row

    c) pull up 13min
    4 sets
    3 strict weighted pull-ups
    - rest 20 seconds -
    3 kneeling medball slams
    (build in weight)

    d) conditioning 17min
    for time
    40/32 cal row
    40 pull-ups
    30/24 cal row
    30 alternating dumbbell snatches, 22.5/15 kg
    20/16 cal row
    20 single arm devils press 22,5/15kg
    10/8 cal row
    100 double unders