WODs

a) mobility 3min
1:00 each
scorpions
sumo squat stretch
lat stretch

b) warm up 6min
30sec on / 15sec off x2 rounds
1. air squats
2. bike/ski
3. ring rows
4. prone snow angels

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 bench dips
2. 10-15cal bike/ski
3. 5-10 strict pull ups
4. 15-20 box jumps
5. rest

lactate threshold & muscular endurance

Sunday Endurance for Open Gym
10-15 rounds (erg of choice)
1:30 moderate-hard [rpe 6-8]
0:30 easy [rpe 3]

aerobic power

a) mobility 3min
1:00 each
instep rotations
sumo squat stretch
lat stretch

b) warm up 5min
amrap 5min
10 straight leg sit ups
10 front squats
10 prone snow angels
*partner is holding plank position

c) conditioning 30min
in teams of 2
for time
22 rounds (11 rounds each)
4 thrusters 50/35kg
6 toes to bar
8 lateral burpees over bar
*switch after full rounds

Open Gym
10:00 - 13:00 Uhr

for time
1 rope climb
200m row
30 double unders
4 push jerks
5 hang power cleans
6 deadlifts
7 burpees
8 toes to bar
9 box jumps 75/60cm
100m farmer’s carry 2x22,5/15kg
11 power snatches
12 wall walks

barbell: 50/35kg

aerobic power [lactate threshold]

Frohe Weihnachten!

Frohe Weihnachten!

a) mobility 3min
1:00 each
scorpions
sumo squat stretch
instep rotation

b) warm up 5min
on every 2:30 x 2 rounds
10 medball squats
10 medball presses
10 scap. push ups
*remaining time row

c) front squats 15min
3 sets
5 front squats at 75-85%

d) conditioning 10min
5 x 1:30 amrap
20 wallballs 20/14lbs
cal row in remaining time
rest 0:30 between rounds
score: lowest round of cal
aerobic power [vo2 max]

e) core 5min
3 sets
8-10 rower pike ups
30-60sec rest between sets