WODs

  • Fr 30. Sep

    a) mobility 4min
    1:00 each
    barbell quad smash
    warrior squat
    barbell ankle stretch
    hip circles

    b) warm up 5min
    2 rounds
    15/12cal row
    12 squats
    9 sit ups
    6 ring rows

    c) back squat / strict pull ups 15min
    A: 3-4 sets of 4-6 back squats @ 65-70%
    *4-5sec isometric
    B: 2-3 sets 12-20 strict pull ups / ring rows

    d) conditioning 15min
    amrap 15min
    21 weighted sit ups 20/15
    15/12 cal row
    9 db thrusters 20/15

  • Do 29. Sep

    a) mobility 4min
    1:00 each
    alternating pigeon
    down dog and seal
    samson stretch
    glute bridge

    b) warm up 6min
    emom 6min
    1. cal bike
    2. burpee step ups

    c) deadlift / strict hanstand push ups 15min
    A: 3-4 sets of 4-6 deadlifts @ 65-70%
    *4-5sec isometric
    B: 2-3 sets of 12-20 strict or box hanstand push ups / push ups

    d) conditioning 16min
    emom 16min
    1. cal bike
    2. 10 single arm db snatches 20/15 + max single db box step ups 60/50

  • Mi 28. Sep

    a) mobility 4min
    1:00 min each
    scorpion
    calf stretche
    handwalk + push up
    hollow / arch hold (30s each)

    b) warm up 5min
    3-4 rounds
    5 burpees
    5 tall muscle cleans
    5 front squats
    50 rope jumps

    c) hang clean complex 10min
    build to heavy set of
    1 hang power clean + 1 hang squat clean

    d) conditioning 20min
    3 rounds for time
    30 bar facing burpees
    20 hang power cleans 60/40
    100 double unders

    *rest 1min between rounds

  • Di 27. Sep

    a) mobility 4min
    1:00 each
    ankle stretch on box (30s each side)
    hands on box shoulder stretch
    sumo squat stretch
    bird dog

    b) warm up 5min
    1 round
    200m run
    10 step ups
    10 med ball squats
    200m run
    10 box jumps
    10 wall balls

    c) benchmark conditioning 30min
    "Kelly"
    5 rounds for time
    400m run
    30 box jumps 60/50
    30 wall balls 9/6

  • Mo 26. Sep

    a) mobility 4min
    1:00 each
    kneeling lat stretch
    intstep roatation stretch
    down dog and seal
    prone YTW (10 each)

    b) warm up 5min
    3 rounds
    250/200m row
    5 strict press (empty bar)
    5 ring rows / pull ups

    c) strict press / rope climb 15min
    A: 3-4 sets of 4-6 strict press @65-70%
    *4-5 sec isometric
    B: 2-3 sets of 4-5 (legless) rope climbs

    conditioning 16min
    amrap 16min
    250m row
    max unbroken push jerks 60/50
    250m row
    max unbroken (chest to bar) pull ups

  • So 25. Sep

    a) mobility 4min
    1:00 each
    calf stretches
    scorpions
    hnadwalks
    plank shoulder taps

    b) warm up 6min
    2 rounds
    1:00 bike
    1:00 box step ups
    1:00 straight arm burpees

    c) conditioning
    emom 32min (8 rounds)
    1. bike
    2. box jumps
    3. parallette facing burpees
    4. rest