WODs

  • So. 20. Juli

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

    b) warm up 6min
    30sec on / 15sec off x2 rounds
    1. scap. push ups
    2. ski/bike
    3. box step ups
    4. bent over row

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 12-15 bench dips
    2. 10-15cal ski/bike
    3. 16-20 db box step ups
    4. 8-12 barbell bent over row

    Sunday Endurance for Open Gym

    rowing conditioning
    1000/900m fast [rpe 7-8]
    500/450m easy [rpe 3-4]
    750/675m fast [rpe 7-8]
    750/675m easy [rpe 3-4]
    500/450m fast [rpe 7-8]
    1000/900m easy [rpe 3-4]
    250/225m fast [rpe 7-8]
    1250/1125m easy [rpe 3-4]
    aerobic power [vo2 max]

  • Sa. 19. Juli

    Team WODs im Loft

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

    b) warm up 5min
    amrap 5min
    10 ring rows
    10 kb deadlifts
    10 air squats
    *partner holds plank position

    c) conditioning 30min
    in teams of 2
    for time
    6 rounds
    20 goblet squats 24/16kg
    10 synchro air squats
    20 kb swings 24/16kg
    10 synchro air squats
    20 strict pull ups
    10 synchro air squats

  • Fr. 18. Juli

    a) mobility 3min
    1:00 each
    hamstring stretch on box
    calf stretch
    cossack squats

    b) warm up 4min
    amrap 4min
    250/225m row
    10 box step ups
    10 good mornings

    c) sumo deadlifts 15min
    3 sets
    3 sumo deadlifts @ 80–85%
    1 drop set
    max reps @ 50%

    d) conditioning 15min
    for time
    4 rounds
    500/450m row
    21 box jumps 60/50cm
    12 deadlifts @bodyweight

  • Do. 17. Juli

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

    b) warm up 5min
    on every 2:30 x 2 rounds
    10 straight leg sit ups
    10 burpees
    10 scap. pull ups
    *remaining time bike/ski

    c) conditioning 20min
    on every 5:00 x 4 rounds
    30/24cal bike/ski
    20 toes to bar
    max burpee to target

    score: total burpees to target

    d) shoulder + legs 9min
    20sec. on / 15sec. off x 16 rounds
    1. prone press
    2. single leg wall sit

  • Mi. 16. Juli

    a) mobility 3min
    sumo squat stretch
    samson stretch
    calf stretch

    b) warm up 4min
    amrap 4min
    10 burpees
    10 step back lunges
    10 scap. push ups

    c) front squats 14min
    3 sets
    3 front squats @ 80–85%
    1 drop set
    max reps @ 50%

    d) conditioning 12min
    3 rounds for time
    30–20–10 db push press 22,5/15kg
    10–20–30 unweighted jumping lunges
    60 lateral hops over dumbbell

    e) triceps 5min
    on every 1:30 x 3 sets
    max set db overhead triceps extension

    Skill Class 18:00
    front squat + double under

  • Di. 15. Juli

    a) mobility 4min
    1:00 each
    sumo squat stretch
    lat stretch
    scorpions
    calf stretch

    b) warm up 5min
    on every 2:30 x 2 rounds
    10 straight leg sit ups
    10 db deadlifts
    10 scap. push ups
    *remaining time row

    c) conditioning 30min
    amrap 30min
    20 v-ups
    20/16cal row
    100m farmer’s carry 2x22,5/15kg
    20/16cal row
    20 alt. db snatches 22,5/15kg