WODs

  • Fr 28. Jan

    a) mobility 4min
    1min dowel good mornings
    1min pass throughs
    1min overhead squats
    1min prone behind the neck presses

    b) snatch warm up 10min

    c) power snatch 10min
    emom 10min
    3 power snatches
    (building in weight)

    d) conditioning 10min
    1-10 toes to bar
    10-1 deadlifts 100/70

    e) midline accessory 5min
    accumulate 2min weighted plank 20/15

  • Do 27. Jan

    a) mobility 3min
    1min lateral squat stretches
    1min scorpions
    1min bird dogs

    b) warm up 5min
    emom 5min
    6 back squats (empty bar)
    6 shoulder press

    c) strength 15min
    5 supersets
    3 front squats > 75% of 1rm
    30sec handstand hold

    d) conditioning 12min
    30,20,10 reps for time
    db front squat 20/15
    handtand push ups

  • Mi 26. Jan

    a) mobility 3min
    1min jefferson curl
    1min warrior squat
    1minn forearm stretch

    b) clean warm up 10min

    c) power cleans 9min
    emom 10min
    1-3min 5 power cleans
    4-6min 3 power cleans
    7-9min 1 power clean

    d) interval conditioning 24min
    amrap 3min
    27 cleans 40/30
    max cals bike

    3min rest

    amrap 3min
    21 cleans 50/35
    max cals bike

    3min rest

    amrap 3min
    15 cleans 60/40
    max cals bike

    3min rest

    amrap 3min
    9 cleans 70/45
    max cals bike

  • Di 25. Jan

    a) mobility 3min
    1min lat stretch on box
    1min handwalks
    1min reverse snowangel

    b) warm up 5min
    3-4 rounds
    30 rope jumps
    6 strict press (empty bar)
    9 box step ups

    c) pressing strength 12min
    5 x 5 strict press > 75% of 1rm

    d) conditioning 15min
    5 rounds for time
    40 double unders
    8 shoulder to overhead 70/50
    16 box jump overs 60/50

  • Mo 24. Jan

    a) mobility 3min
    1min kneeling lat stretch
    1min scorpion
    1min sumo squat stretch

    b) warm up 5min
    2 rounds
    5 ring rows
    10 push ups
    15 squats
    200m row

    c) ring muscle up
    amrap 6min
    ring muscle ups / ring pull ups

    d) conditioning
    amrap 20min
    5 pull ups
    10 push ups
    15 squats

    every 5min starting at 0:00
    500/400m row

  • So 23. Jan

    a) mobility 4min
    1min alt. samson stretch
    1min downward dog to seal
    1min dynamic bridge
    1min Turkish sit-up

    b) warm up 6min
    2 rounds, 45sec on/15sec off
    Alt. box step-up
    Burpee no jump
    Bike

    c) conditioning 31min
    emom 31min (8 rounds)
    1. 5-10 burpee box jumps
    2. 10-20 alt. plate overhead lunges
    3. 10-15 cal. bike
    4. rest