WODs

  • Sun 29. Jun

    a) mobility 3min
    1:00 each
    instep rotation
    scorpions
    hand walk

    b) warm up 6min
    30sec on / 15sec off x2 rounds
    1. kb deadlifts
    2. straight leg sit ups
    3. bike/ski
    4. air squats

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 15-20 kb swings
    2. 16-20 russian twists
    3. 10-15cal bike/ski
    4. 30-40sec. wall sit
    5. rest

    Sunday Endurance for Open Gym
    3 sets for total meters
    3:00 moderate pace [rpe 5]
    3:00 easy pace [rpe 3]
    1:30 fast pace [rpe 7]
    3:00 easy pace [rpe 3]
    0:30 sprint pace [rpe 9]
    3:00 easy pace [rpe 3]

  • Sat 28. Jun

    Team WODs im Loft

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

    b) warm up 5min
    amrap 5min
    10 ring rows
    10 db deadlifts
    10 lunges
    *partner holds plank position

    c) conditioning 28min
    in teams of 2
    buy in: 100 burpees
    into
    80 strict pull ups
    100 single arm devil press 22,5/15kg
    120 goblet step back lunges 22,5/15kg
    * partition however
    into
    buy out: 100 air squats

  • Fri 27. Jun

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

    b) warm up 4min
    amrap 4min
    100m run
    20 mountain climbers
    20 single unders

    c) conditioning 30min
    for time
    1600m run

    3 rounds
    20 abmat sit-ups
    40 double unders

    800m run

    2 rounds
    20 abmat sit-ups
    40 double unders

    400m run

    1 round
    20 abmat sit-ups
    40 double unders

    200m run

  • Thu 26. Jun

    a) mobility 4min
    samson stretch
    hand walk
    instep rotations
    lying hip cross over

    b) warm up 5min
    on every 2:30 x 2 rounds
    10 clean grip deadlifts
    10 hang high pulls
    10 elbow rotations
    *remaining time ski/bike

    c) skill 10min
    power clean

    d) conditioning 20min
    4 rounds x amrap 2:
    20 power cleans, 40/30kg
    max cal bike/ski
    • rest 4 minutes between rounds
    score: total cal

  • Wed 25. Jun

    a) mobility 3min
    1:00 each
    instep rotation
    sumo squat stretch
    lat stretch

    b) warm up 4min
    amrap 4min
    10 ring rows
    10 air squats
    10 elbow rotations

    c) back squats 14min
    3 sets
    3 back squats @ 85%
    (heavier than last week)
    1 drop set
    max. reps @ 50%

    d) conditioning 13min
    for time
    15-12-9-6-3 front squats 60/40kg
    5-4-3-2-1 rope climbs

    Skill Class 18:00
    rope climbs

  • Tue 24. Jun

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

    b) warm up 5min
    on every 1:30 x 3 rounds
    5 scap. push ups
    10 push ups
    *remaining time row

    c) bench press 15min
    3 sets
    3 bench press @ 85%
    (or heavier than last week)

    1 drop set @ 50%
    max. reps

    d) conditioning 15min
    amrap 5min
    50 push-ups
    cal row in remaining time

    amrap 4min
    40 push-ups
    cal row in remaining time

    amrap 3min
    30 push-ups
    cal row in remaining time

    amrap 2min
    20 push-ups
    cal row in remaining time

    amrap 1min
    10 push-ups
    cal row in remaining time

    score: total row calories