WODs

  • Do 10. Dez

    a) movement prep
    amrap 3min
    4 down ups
    4 sumo squat stretch

    b) strength
    3 sets
    10 alt db/kb cossack squats
    10 hollow rocks

    no equipment cossack squats

    c) conditioning
    amrap 15min
    20 alt db hang power clean & jerks
    20 squats

    no equipment hand release push ups

    scaled kneeling hand release push ups

  • Mi 9. Dez

    a) movement prep
    tabata
    jumping jacks
    samson stretch

    b) strength
    3 rounds
    40"on/10"off
    plank hold
    side plank hold/side
    reverse plank hold

    c) conditioning
    5 rounds
    for time
    40 jumping jacks
    30 mountain climbers
    20 kettlebell high pulls

    no equipment
    10 burpees

  • Di 8. Dez

    a) movement prep
    2 rounds
    30"on/10"off
    step ups
    handwalk + push up

    b) strength
    3 sets
    10 tempo step downs/side
    30sec plank ups
    1min rest

    c) conditioning
    for time
    40-30-20-10 reps
    hand release push ups
    v-ups
    into
    10-20-30-40 reps
    single arm db push press
    step ups

    no equipment chair dips
    scaled kneeling hand release push ups, tuck ups

  • Mo 7. Dez

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

    b) strength
    3 sets
    30sec alt bird dogs
    30sec arch hold
    30sec reverse plank hold
    30sec rest

    c) conditioning
    for time
    10,20,30 burpees
    20,40,60 forward lunges
    into
    30,20,10 reverse burpees
    60,40,20 reverse lunges

  • So 6. Dez

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

    b) strenght
    3 sets
    10 db single leg rom deadlifts into frontrack lunges/side
    10 db siingle leg glute bridge

    no equipment single leg deadlifts into forward lunge/side
    single leg glute bridge

    c) conditioning
    amrap 15min
    10 alt single arm devils press
    20 single arm db thruster

    no equipment burpees, squats

  • Sa 5. Dez

    a) movement prep
    2 rounds
    40"on/10"off
    mountain climbers
    hollow rocks
    twisted cross

    b) conditioning
    for time
    50-40-30-20-10 reps
    hand release push ups
    sit ups
    squats
    *30 mountain climbers b/w sets

    scaled kneeling hand release push ups

    timecap 30min