WODs

a) mobility 3min
1:00 each
lat stretch
seated pike stretch
scorpions

b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 straight leg sit ups
*remaining time bike/ski

c) conditioning 30min
amrap 30min
25/20cal bike/ski
20 toes to bar
25/20cal ski/bike
100m farmers carry 2x32/24kg

Skill Class 18:00
deadlift

Weekly Overview

a) mobility 4min
1:00 each
hand walk
thoracic rotation
scorpions
lat stretch on box

b) warm up 4min
amrap 4min
10 hang high pulls
10 plank push ups
10 squat jumps

c) bench press 15min
3 sets
5 bench press at 78%

1 drop set
max reps at 50%

absolute strength

d) conditioning 15min
for time
9-12-15-12-9
power cleans
push press *
box jumps 60/50cm

barbell: 40/30kg
*rx+ option: handstand push ups

aerobic power [vo2 max]

Weekly Overview

OPEN WORKOUT 26.2

a) warm up 6min
40sec on / 20sec off x6
1. samson stretch
2. scap. pull ups
3. db deadlifts

b) conditioning 35min
(heat 1 // 5min break // heat 2)

for time
80-foot db overhead walking lunge 22,5/15kg
20 alternating db snatches
20 pull-ups

80-foot db overhead walking lunge
20 alternating db snatches
20 chest-to-bar pull-ups

80-foot db overhead walking lunge
20 alternating db snatches
20 muscle-ups

time cap 15min

Skill Class 18:00
pull up + kip swing

Weekly Overview

Heute feiern wir alle Frauen, weil sie unsere Welt stärker machen.
Happy International Women's Day!

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

b) warm up 5min
amrap 5min
20 shoulder taps (push up position)
10 ring rows
*partner is holding a deep squat

c) conditioning 32min
"Team Barbara"
in teams of 2
5 rounds for time
20 pull ups
30 push ups
40 sit ups
50 air squats

Weekly Overview

Heute
Team-WODs im Loft

a) mobility 3min
1:00 each
samson stretch
hand walk
lat stretch

b) warm up 5min
amrap 5min
10 prone snow angels
6 burpee deadlifts
*partner is holding plank position

c) conditioning 28min
in teams of 2
amrap 28min
(you go, I go)
6 burpees over db
12 single db ground to overhead
3 burpee to target
6 single db devil press

dumbbell: 22,5/15kg

a) mobility 4min
1:00 each
lat stretch
hand walk
instep rotation
sumo squat stretch

b) warm up 4min
amrap 4min
20sec hollow hold
10 reverse lunges
150/125m row

c) back squat 15min
build to a heavy 10-rep max
rest 3-5 minutes between attempts

absolute strength

d) conditioning 15min
for time
400/360m row
30 toes to bar
20 front squats
200/180m row
20 front squats
30 toes to bar
400/360m row

barbell: 70/50kg

aerobic power [lactate threshold]

Weekly Overview