WODs

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

b) warm up 4min
amrap 4min
10 reverse lunges
10 elbow rotation
10 burpees

c) back squats 15min
3 sets
5 back squats at 78%
1 drop set
max reps at 50%

absolute strength

d) conditioning 13min
7:00 amrap:
14 front squats
14 lateral burpees over barbell
rest 2:00 -

4:00 amrap:
8 front squats
8 lateral burpees over barbell

barbell: 60/40kg

score: sum total of rounds + reps
aerobic power [vo2 max]

Weekly Overview

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