WODs

  • Wed 28. May

    a) mobility 3min
    1:00 each
    inverted hamstring stretch
    instep rotation
    lat stretch

    b) warm up 4min
    amrap 4min
    10 scap. push ups
    10 db deadlifts
    10 burpees

    c) push press 12min
    3 sets
    3 push press
    (heavier than last week)

    d) conditioning 16min
    on the 2:00 x 8 rounds:
    32m single arm overhead carry
    into max reps:
    round 1,3,5,7 alternating db snatches
    round 2,4,6,8 burpees over db

    e) core 4min
    tabata 20sec on /10sec off
    v-ups

    Skill Class 18:00
    dumbbell snatch

  • Tue 27. May

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

    b) warm up 5min
    on every 2:30 x 2 rounds
    10 hang high pulls
    10 elbow rotations
    10 good mornings
    *remaining time double under practice

    e) skill 6min
    hang power clean

    d) hang power clean 12min
    3 sets
    3 hang power cleans
    (heavier than last week)

    e) conditioning 12min
    for time
    2 rounds
    50 double unders, 5 power cleans
    2 rounds
    40 double unders, 4 power cleans
    2 rounds
    30 double unders, 3 power cleans
    2 rounds
    20 double unders, 2 power cleans
    2 rounds
    10 double unders, 1 power clean
    barbell 60/45kg

  • Mon 26. May

    a) warm up 5min
    line drills

    b) benchmark conditioning
    "Murph"
    for time
    1 mile run
    100 pull ups
    200 push ups
    300 squats
    1 mile run

    partition as needed. optional weight vest 9/6kg.

    compare to 27.05.2024

    Skill Class 18:00
    kipping pull up

  • Sun 25. May

    a) mobility 3min
    1:00 each
    hand walk
    instrep rotation
    lat stretch

    b) warm up 6min
    30sec on / 15sec off x2 rounds
    1. scap. push ups
    2. bike/ski
    3. step back lunges
    4. plank hold

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 10-15 bench dips
    2. 10-15cal bike/ski
    3. 12-18 jumping lunges
    4. 20 russian twists
    5. rest

    Sunday Endurance for Open Gym
    on the minute x 20sets
    40sec work [rpe 6-7]
    20sec rest

  • Sat 24. May

    Team WODs im Loft

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

    b) warm up 5min
    amrap 5min
    10 db deadlifts
    10 scap. push ups
    10 step back lunges

    *partner is holding plank position

    c) conditioning 29min
    in teams of 2
    4min / 1min off (for 6 rounds)
    buy in: 10 synchro burpees
    into amrap
    20 db hang cleans 2x22,5/15kg
    20 db push jerks 2x22,5/15kg
    20 db step back lunges 2x22,5/15kg