WODs

a) movement prep
2 rounds
45"on/15"off
ski
sumo squat stretch
hollow rocks

b) strength
emom 12min
1.-4. 3 power cleans (climbing)
5.-8. 2 power cleans (climbing)
9.-12. 1 power clean (climbing)

c) conditioning
amrap 2min
20 squats
10 hang power cleans 50/35
max cal ski
2min rest
amrap 2min
20 squats
8 hang power cleans 60/40
max cal ski
2min rest
amrap 2min
20 squats
6 hang power cleans 70/50
max cal ski
2min rest
20 squats
4 hang power cleans 80/55
max cal ski

a) movement prep
amrap 5min
10 step ups
5 handwalks
10 reverse snow angels
5 shoulder press unloaded bar

b) strength
5 sets
4 shoulder press (climbing)
8 single arm db renegade row/side

c) conditioning
6 rounds
for time
12 box jump overs 60/50
10 toes to bar
8 shoulder to overhead 60/40

scale 40/30, knee raises

SWEATCLUB
a) movement prep
3 rounds
40"on/10"off
jumping jacks
handwalk
dynamic bridge

b) skill: db push press

c) conditioning
emom 30min
1. 12 db push press
2. 12 knee raises/toes to bar
3. 12 box jump overs
4. 12/8cal ski
5. rest

a) movement prep
2 rounds
45"on/15"off
down ups
prisoner good mornings
samson stretch

b) prehab
2 rounds
45"on/15"off
barbell good mornings
plank hold

c) conditioning
"Donny"
21-15-9-9-15-21 reps
for time
deadlifts 100/70
burpees

compare to 15.10.2018

a) movement prep
amrap 5min
10/8cal row
10 lateral squat stretch
10 hollow rocks

b) strength
4 sets on every 3min
6 frontsquat > 75%

c) conditioning
amrap 16min
20/15cal row
10 single arm db hang clean & jerks @25/15
10 alt db overhead lunges @25/15

scale 15/10

SWEATCLUB
a) movement prep
amrap 5min
5 burpees
10 samson stretch
5 handwalk
10 hollow rocks

b) skill: single arm db hang clean & jerk

bc conditioning
8 rounds
30"on/10"off
row
single arm db hang clean & jerks
db frontrack lunges
sit ups

a) movement prep
2 rounds
40"on/10"off
jumping jacks
sumo squat stretch
handwalk + push ups

b) skill: kb high pull

c) conditioning
emom 30min
1. 12/10cal bike
2. 12-14 kb high pulls
3. 20 squats
4. 10-14 knee raises
5. 12-14 push ups
6. rest

ENDURANCE
a) movement prep
2 rounds
50"on/10"off
ski
samson stretch
bike
dynamich bidge

b) conditioning
6 sets
2min on/1min off
ski
bike

*start @60% and get faster per set

e.g.
male rx
ski
1. set @2:10/500m
2. set @2:05/500m
3. set @2:00/500m
4. set @1:55/500m
5. set @1:50/500m
6. set @1:45/500m
bike
1. @55rpm
2. @60rpm
3. @63rpm
4. @68rpm
5. @70rpm
6. @73rpm

female rx
ski
1. set @2:20/500m
2. set @2:15/500m
3. set @2:10/500m
4. set @2:05/500m
5. set @2:00/500m
6. set @1:55/500m
bike
1. @50rpm
2. @53rpm
3. @57rpm
4. @60rpm
5. @64rpm
6. @68rpm

a) movement prep
teams of two
as a relay
amrap 6min
200/150m row
10 samson stretches
10 prisoner good mornings
10 hollow rocks

b) conditioning
in teams of two
for time
2000/1600m row
60-50-40-30-20-10 reps
alt db snatches 25/15
toes to bar
wall balls 20/14
2000/1600m row