WODs

  • Mi 5. Aug

    a) movement prep
    2 rounds
    50” on/10” off
    row/running in place
    samson stretch
    sumo squat stretch

    c) stength
    4 sets on every 2min
    4 back squats >78%

    c) for time
    1000m run with med ball 20/14
    100 wall balls 20/14
    1000m row

    20min cap

  • Di 4. Aug

    a) movement prep
    2 rounds
    45"on/15"off
    mountain climbers
    pass throughs
    foam rolling THS

    b) prehab
    2 rounds
    45" on/ 15" off
    prone behind the neck press
    foam roller knee tucks

    c) strength
    build to a heavy complex
    2 push press
    3 push jerks

    5 rounds for time
    21 box jumps
    15 push press 40/30
    9 pull up

    rx+ 50/35, c2b
    sc 30/20, ring rows

    15min cap

  • Mo 3. Aug

    a) movement prep
    2 rounds of 1min each
    burpees
    handwalk + push ups
    scorpions

    b) strength
    4 sets on every 2,5min
    3 deadlifts >80%
    max strict ring/stationary dips

    c) conditioning
    4 x amrap 4min
    3 deadlifts 100/70
    6 burpees over the bar
    12 squats

    1min rest between rounds

  • So 2. Aug

    a) movement prep
    2 rounds
    30"on/10"off
    down ups
    samson stretch

    b) skill: row

    c) conditioning
    5 rounds
    60"on/30"off
    bike
    goblet lunges
    row
    burpees

    ENDURANCE
    a) movement prep
    teams of two
    6 rounds
    40"on/10"off
    ski/row/bike
    instep stretch + rotation

    b) prehab
    2 rounds
    30"on/10"off
    marching plank
    reverse snow angels

    c) conditioning
    teams of two
    5 rounds
    3min ski
    2min row
    1min bike
    3min rest

    rx male
    ski 2:10/500m
    row 2:00/500m
    bike 75rpm

    rx female
    ski 2:20/500m
    row 2:10/500m
    bike 65rpm

    scaled male
    ski 2:20/500m
    row 2:10/500m
    bike 70rpm

    scaled female
    ski 2:30/500m
    row 2:20/500m
    bike 55rpm

  • Sa 1. Aug

    a) movement prep
    tabata
    jumping jacks
    sumo squat stretch

    b) prehab
    teams of two
    tabata
    hollow hang
    top of push up hold

    c) conditioning
    teams of two
    for time
    400m run
    5 rounds
    20 sumo deadlift high pulls 40/30
    40 push ups
    800m run
    5 rounds
    20 thrusters 40/30
    40 toes to bar
    400m run

    time cap 35min

  • Fr 31. Jul

    a) movement prep
    2 rounds
    50"on/10"off
    row
    handwalk + push ups

    b) prehab
    2 rounds
    30"on/10"off
    hollow hold
    reverse plank hold

    c) strength
    emom 8min
    2 power cleans (climbing)

    d) conditioning
    amrap 20min
    500/400m row
    10 hspu
    10 power cleans 60/40

    scaled seated db shoulder press

    SWEATCLUB
    a) movement prep
    tabata
    jumping jacks
    sumo squat stretch

    b) skill: wall ball

    c) conditioning
    6 rounds
    45"on/15"off
    wall balls
    bike
    push ups
    box jumps