WODs

Open Gym
10:00-13:00 Uhr

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

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

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

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

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