WODs

  • Sun 9. Jun

    a) mobility 4min
    1:00 each
    hand walk
    samson stretch
    elbow instep rotation
    scorpion

    b) warm up 8min
    2 rounds
    1:00 straight leg sit ups
    1:00 row
    1:00 kb deadlifts
    1:00 bike

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 10-15 medball sit ups
    2. 8-15 cal row
    3. 10-20 kb high pulls
    4. 8-15 burpees
    5. rest

  • Sat 8. Jun

    a) mobility 3min
    1:00 each
    elbow instep rotation
    sumo squat stretch
    hip crossover

    b) warm up 6min
    in teams of 2
    amrap 6min
    10 straight leg sit ups
    10 air squats
    10 push ups
    partner skis

    c) conditioning 32min
    in teams of 2
    for time
    80 cal ski
    80 toes to bar
    80 db front squats 22.5/15kg
    400m farmer carry
    40 cal ski
    40 toes to bar
    40 db thrusters
    200m farmer carry
    20 cal ski
    20 toes to bar
    20 db clusters
    100m farmer carry

  • Fri 7. Jun

    a) mobility 4min
    1:00 each
    elbow instep rotation
    inverted hamstring stretch
    kneeling lat stretch
    calf stretch

    b) warm up 4min
    2 rounds
    10 good mornings
    10 ring rows
    5 burpees
    100m run

    c) benchmark conditioning 20min
    "Rankel"
    amrap 20min
    6 deadlifts 100/70kg
    7 burpee pull ups
    10 kb swings 32/24kg
    200m run

    compare to 26.07.2019

    d) accessory 5min
    3 sets
    15-20 banded curls

  • Thu 6. Jun

    a) mobility 3min
    1:00 each
    elbow instep rotation
    hand walk
    calf stretch

    b) warm up 3min
    2 rounds
    10 push ups
    10 step ups / box jumps
    10 strict press / 10 push press (2nd round)

    b) shoulder prehab 5min
    2 sets for quality
    10-15 banded pull aparts
    10-15 banded standing 1-arm overhead press / side

    c) bench press 10min
    max reps of bench press @ 80%

    to technical failure. add 2.5kg to each set from last attempt on 15.4.24

    d) conditioning 14min
    5 rounds for time
    12 push press 60/40kg
    20 box jumps 60/50cm

  • Wed 5. Jun

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

    b) warm up 5min
    on every 2:30 x 2
    250m row
    10 reverse lunges
    remaining time plank

    c) conditioning 25min
    for time
    1000/900m row

    4 rounds
    20 sit ups
    10 db front rack reverse lunges 22.5/15kg

    750/675m row

    3 rounds
    20 sit ups
    10 db front rack reverse lunges

    500/450m row

    2 rounds
    20 sit ups
    10 db front rack reverse lunges

    250/225m row

    1 round
    20 sit ups
    10 db front rack reverse lunges

    d) midline 5min (optional)
    3 sets
    45 sec side plank / side
    30 sec rest

  • Tue 4. Jun

    "a) mobility 3min
    1:00 each
    samson stretch
    inverted hamstring stretch
    calf stretch

    b) warm up 5min
    2 rounds
    100m run
    10 good mornings
    10 elbow rotations
    50 single unders

    c) power clean 12min
    max reps of power cleans @ 80%

    to technical failure. add 5kg to each set from last attempt on 17.4.24

    d) conditioning 17min
    3 rounds
    amrap 5min
    buy in: 400m run
    9 power cleans 60/40kg
    21 double unders

    1 min rest