WODs

  • So 3. Mrz

    a) mobility 4min
    1:00 each
    elbow instep rotation
    samson stretch
    down dog to seal
    kneeling lat stretch

    b) warm up 8min
    2 rounds
    1:00 sit ups
    1:00 row
    1:00 ring rows
    1:00 bike

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 10-30 russian twists
    2. 8-15 cal row
    3. 10-20 (jumping) pull ups
    4. 8-15 cal bike
    5. rest

  • Sa 2. Mrz

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

    b) warm up 6min
    2 rounds
    10 burpees
    15 air squats
    partner rows

    c) conditioning 32min
    in teams of 2
    for time
    2000/1900/1800m row
    into
    9 rounds
    9 synchro burpees
    9 synchro front squats 50/35kg
    into
    2000/1900/1800m row

  • Fr 1. Mrz

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

    b) warm up 4min
    amrap 4min
    10 plank push ups
    10 good mornings
    30 single unders

    c) deadlift 12min
    3x8 deadlifts

    start at 60% and build from there.

    d) conditioning 19min
    amrap 5min x 3
    3 wall walks
    10 deadlifts 50/35kg
    30 double unders

    2 min rest

  • Do 29. Feb

    a) mobility & warm up 6min
    line drills

    b) conditioning 25min
    for time
    60/48 cal bike
    60 sit ups
    600m run
    60 sit ups
    600m run
    60 sit ups
    60/48 cal ski

    c) accessory 10min
    in teams of 3-4
    for quality
    amrap 10min
    15m backwards sled drag 80/60kg
    30 sec side plank / side

  • Mi 28. Feb

    a) mobility 3min
    1:00 each
    samson stretch
    down dog to seal
    calf stretch

    b) warm up 6min
    2 rounds
    30 sec on / 15 sec off
    push ups
    kb russian swings
    step ups
    ring rows

    c) press + pull 18min
    3-4 sets
    8 strict press
    8 kb bent over rows / side
    8-12 push ups

    d) conditioning 12min
    amrap 12min
    4-8-12-16...
    kettlebell goblet reverse lunges 24/16kg
    kettlebell swings
    box jumps 60/50cm

  • Di 27. Feb

    a) mobility 3min
    1:00 each
    samson stretch
    elbow instep rotation
    hand walk + push up

    b) warm up 5min
    on every 2:30 x 2
    10 elbow rotations
    10 good mornings
    5 burpees
    remaining time row

    c) power clean 10min
    work up to a heavy set of 6 touch and go power cleans

    d) conditioning 21min
    amrap 21min
    15/12 cal row
    10 burpees over the rower
    5 power cleans 70/50kg

    1min rest between rounds