WODs

a) mobility 3min
1:00 each
hand walk + push up
sumo squat stretch
calf stretch

b) warm up 4min
on every 2:30 x 2
5 front squats
5 strict press
5 thrusters
5 burpees
remaining time step ups

c) back squat 12min
heavy set of 10

repeat from 25.10.24

d) benchmark conditioning 12min
"Rahoi"
amrap 12min
12 box jumps
6 thrusters 40/30kg
6 bar facing burpees

compare to 8.11.23

e) lethal legs 4min
tabata (20'' on / 10'' off)
front squats (empty bar)
jumping lunges

HAPPY HALLOWEEN

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

b) warm up 4min
tabata (8 intervals)
hollow rocks / hold
arch rocks / hold

c) "Gruntwork from Hell(oween)" 33min
in teams of 2
for total reps

amrap 5min
wall walks

2min rest

amrap 5min
sled push 80/60kg

2min rest

amrap 5min
reverse sled drag 80/60kg

2min rest

amrap 5min
double kb front rack carry 24/16kg

2min rest

amrap 5min
db farmer carry 25/20kg

a) mobility & activation 5min
1:00 each
samson stretch
single unders
inverted hamstring stretch
single unders
calf stretch

b) barbell warm up 5min

c) deadlift 12min
heavy set of 10

repeat from 23.10.24

d) conditioning 18min
for time
60 double unders
30 deadlifts 60/40kg
60 double unders
15 hang power cleans
60 double unders
30 deadlifts
60 double unders
15 hang power cleans
60 double unders
30 deadlifts

a) mobility 4min
1:00 each
elbow instep rotation
hand walk + push up
kneeling lat stretch
hip crossovers

b) warm up 4min
amrap 4min
10 ring rows
10 plank push ups
10/8 cal row

c) strict pull ups + dips 12min
3 sets for total reps
max unbroken strict pull ups
1 min rest
max unbroken strict (ring) dips
1 min rest

d) conditioning 20min
on every 2:00 x 10
5 pull ups
10 push ups
15 sit ups
max distance row

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

b) warm up 4min
on every 2:00 x 2
10 db swings (5/side)
10 lunges
remaining time bike/ski

c) strict press 10min
heavy set of 10

repeat from 21.10.24

d) conditioning 18min
for time
18-15-12
db hang snatches right 22.5/15kg
cal bike
db hang snatches left
cal ski

into

40 db overhead lunges

a) mobility 4min
1:00 each
elbow instep rotation
samson stretch
hip crossovers
calf stretch

b) warm up 8min
2 rounds
1:00 row
1:00 sit ups
1:00 bike / ski
1:00 step ups

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 cal row
2. 10-30 medball twists
3. 8-15 cal bike or ski
4. 10-20 db step ups
5. rest