WODs

a) movement prep
amrap 5min
30 jumping jacks
10 prisoner good morings
10 lateral squat stretch

b) strength
5 sets on every 3min
5 frontsquats > 78% heavy

c) conditioning
amrap 10min
4 power cleans 50/35
4 frontsquats 50/35
4 push press 50/35
*each round increase one more rep

a) movement prep
tabata
down ups
instep stretch + rotation

b) conditioning
"Hansen"
for time
5 rounds
30 swings 32/24
30 burpees
30 sit ups

rx+ ghdsu´s
scaled 24/16

compare to 12.11.2018

a) movement prep
2 rounds
40"on/10"off
down ups
handwalk
dynamic bridge

b) skill kb swing

c) conditioning
8 rounds
30"on/15"off
bike
swings
burpees
sit ups

a) movement prep
tabata
down ups
samson stretch

b) skill double db power cleans

c) conditioning
emom 30min
1. 10-12 double db power cleans
2. 8-10 double db burpee deadlifts
3. 10-12 double db thruster
4. 10 double db box step ups
5. rest

ENDURANCE
a) movement prep
amrap 6min
100m run
10 instep stretch + rotations
100m run
5 handwalks

b) conditioning
6 sets
200m run
15cal bike
200m run
15cal row
2min rest
*start around 60% an try to get faster in every set

a) movement prep
tabata
down ups
instep stretch + rotation

b) conditioning
buy in 100/75cal bike
8 rounds
4 power snatches 40/30
4 burpees over the bar
4 toes to bar
into
4 rounds
8 power snatches 40/30
8 burpees over the bar
8 toes to bar
2 rounds
16 power snatches 40/30
16 burpees over the bar
16 toes to bar
into
1 round
32 power snatches 40/30
32 burpees over the bar
32 toes to bar

rx+ 50/35
scaled 30/20, knee raises

a) movement prep
amrap 5min
5 handwalks + push ups
10 step ups
30 hollow position flutterkicks

b) strength
4 sets on every 3min
5 shoulder press > 72% moderate
8-10 kb rows/side

c) conditioning
amrap 14min
14 kb single arm push press 24/16
14 pull ups
14 box jumps 60/50

scaled 20/12, jumping pull ups, ring rows

SWEATCLUB
a) movement prep
2 rounds
30"on/15"off
bike
step ups
handwalk + push ups

b) skill kb push press

c) conditioning
8 rounds
30"on/15"off
bike
kb push press
box jump overs
kb swings

a) movement prep
3 rounds
30"on/15"off
samson stretch
lateral squat stretch
hollow rocks

b) strength
build up to a heavy complex
frontsquat + frontrack lunge within 12min

c) conditioning
10 rounds
for time
8 ball slams 20/15
10 slam ball lunges 20/15

scale 15/10