WODs

  • Fr 7. Mai

    BTC
    a) movement prep
    amrap 5min
    10 prisoner good mornings
    8 samson stretch
    6 handwalks

    b) strength
    4 sets
    10 db/kb split stance rom deadlift/side
    20 db/kb alt renegade row
    60""rest

    no equipment prisoner good mornings, alt high plank to sideplank on hands

    c) conditioning
    6 rounds
    for time
    12 alt db/kb snatches
    12 single arm db/kb overhead lunges

    no equipment push ups, jumping lunges

    compare to 13.01.2021

    CAGES
    a) warm up 10min
    every 2min for 4 rounds
    100m run
    1. 6 samson stretch
    2. 10 instep stretch + rotation
    *alternating b/w 1. and 2.
    into
    100m run
    10 lunges
    into
    100m run
    10 swings

    b) conditioning 20min
    every 3min for 8 rounds
    200m run
    1. 16 goblet lunges 24/16
    2. 16 swings 24/16
    *alternating b/w
    1. and 2.

  • Do 6. Mai

    BTC
    a) movement prep
    2 rounds
    30"on/15"off
    down ups
    samson stretch
    twisted cross

    b) strength
    3 sets
    30"on/15"off
    box/chair supported strict handstand push ups
    box/chair supported top of dip hold

    c) conditioning
    amrap 14min
    8 burpees
    16 step ups

    compare to 12.01.2021

    CAGES
    a) warm up 10min
    3 sets
    30“on/10“off
    jumping jacks
    handwalk + push ups
    twisted cross
    dynamic bridge
    into
    2 sets
    20“on/10“off
    shoulder press (unloaded bar)
    barbell bent over row (unloaded bar)
    sit ups

    b) conditioning 20min
    emom 21min
    5-7 push jerks (climbing)
    5-7 single arm db bent over row/side
    10-14 weighted sit ups 20/15

  • Mi 5. Mai

    BTC
    a) movement prep
    2 rounds
    30"on/15"off
    mountain climbers
    sumo squat stretch
    handwalk + push ups

    b) strength
    3 sets
    30""on/15""off
    kb/db alt cossack squats
    kb/db hollow position floor press/side

    no equipment cossack squats, top of push up hold, bottom of push up hold

    c) conditioning
    3 rounds
    for total reps
    3min on/1min off
    21 squats
    15 sit ups
    9 push ups

    compare to 11.01.2021

    CAGES
    a) warm up 10min
    400m run
    into
    3 rounds
    10 prisoner good mornings
    5 handwalk + push ups
    10 alt step ups
    into
    8 deadlifts (unloaded bar)
    4 push ups
    6 box jumps with step downs
    into
    4 deadlifts (60%)
    4 push ups
    6 box jumps
    into
    4 deadlifts (80%)
    4 push ups
    6 box jumps

    b) conditioning 20min
    amrap 20min
    8 deadlifts 100/70
    10 push ups
    12 box jumps

  • Di 4. Mai

    BTC
    a) movement prep
    3 rounds
    25 jumping jacks
    5 sumo squat stretches

    b) strength
    4 sets
    5-10 goblet squats with 5sec pause in bottom
    20-30 hollow rocks

    c) conditioning
    for time
    21, 18, 15, 12, 9, 6, 3 reps
    single arm db thruster
    v-ups

    no equipment: squats

    compare 08.01.2021"

    CAGES
    a) warm up 10min
    3 rounds
    20/15cal row
    10 alt instep stretch + rotation
    10 hollow rocks
    10 alt reverse lunges
    into
    20/15cal row
    10 alt db snatches
    10 sit ups
    10 db frontrack lunges

    b) conditioning 20min
    for time
    100/75cal row
    100 alt db snatches 20/15
    100 sit ups
    100 db frontrack lunges 20/15

  • Mo 3. Mai

    BTC
    a) movement prep
    amrap 3min
    10 step ups
    5 handwalks

    b) strength
    2 sets
    30""on/15""off
    bulagarian split squats/side
    side plank hold/side

    c) conditioning
    10-20-30-20-10 reps
    for time
    kb/db swings
    step ups

    no equipment down ups

    compare to 07.01.2021

    CAGES
    a) warm up 10min
    600m run
    into
    3 rounds
    10 instep stretch + rotation
    10 alt lateral squat stretch
    5 handwalk + push ups
    into
    5 barbell good mornings
    5 backsquats (unloaded bar)
    5 behind the neck shoulder press
    5 tall muscle cleans
    5 frontsquats
    5 shoulder press
    5 hang power cleans
    5 frontsquats
    5 push press
    5 backsquats
    5 behind the neck push press

    b) strength 20min
    work up to a heavy ""bear complex""
    within 15min
    *power clean
    frontsquat
    push press
    backsquat
    push press

    into

    amrap 8min
    max ""bear complex"" <75%

  • So 2. Mai

    BTC
    a) movement prep
    3 rounds
    amrap 6min
    5 down ups
    5 handwalk + push ups
    10 step ups

    b) strength
    4 sets
    10 plank ups
    20 alt plank knee twist
    30"bottom of push up hold
    60"rest

    c) conditioning
    amrap 20min
    10 push ups
    15 sit ups
    20 step ups

    compare to 14.02.2021

    CAGES
    a) warm up 10min
    800m run
    into
    4 rounds
    6 instep stretch + rotation
    6 handwalk
    6 dynamic bridge
    into
    2 rounds
    100m slam ball carry
    5 balls slams

    b) conditioning 25min
    8 rounds
    200m slam ball run
    20 ball slams 20/15