WODs

  • Mi 14. Okt

    a) movement prep
    2 rounds
    45"on/10"off
    step ups
    down dog & seal
    med ball bottom of squat hold

    b) strength
    6 sets on every 2min
    4 frontsquats > 72% moderate

    c) conditioning
    5 rounds
    for time
    15 wall balls 20/14
    15 box jump overs 60/50
    30 sit ups

    SWEATCLUB
    a) movement prep
    amrap 5min
    30 mountain climbers
    10 arch rocks
    10 sumo squat stretch
    10 hollow rocks

    b) skill wall balls

    c) conditioning
    10 rounds
    30"on/10"off
    wall balls
    box jump overs
    row
    kb russian twist

  • Di 13. Okt

    a) movement prep
    amrap 5min
    10/8cal row
    8 handwalk + push ups
    8 reverse snow angels

    b) strength
    5 sets on every 3min
    3 push jerks (climbing)
    *start 70% moderate

    c) conditioning
    for time
    10, 20, 30, 40, 50cal row
    5, 10, 15, 20, 25 reps
    push jerks 40/30

  • Mo 12. Okt

    a) movement prep
    2 rounds
    30"on/10"off
    down ups
    sumo squat stretch
    hollow hold

    b) strength
    build up to a heavy complex
    power clean + hang squat clean within 12min

    c) conditioning
    for time
    21, 15, 9 reps
    power clean 60/40
    toes to bar
    12. 9, 6 reps
    hang squat cleans 60/40
    bar muscle ups

    scale 40/30, knee raises, jumping bar muscle up, strict pull ups

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

    b) skill double db power clean

    c) conditioning
    8 rounds
    30"on/10"off
    ski
    double db power clean
    knee raises
    burpees over parallettes

  • So 11. Okt

    a) movement prep
    tabata
    down ups
    sumo squat stretch

    b) skill db thruster

    c) conditioning
    emom 30min
    1. 15/10cal bike
    2. 10-14 db thruster
    3. 10-14 db step ups
    4. 15/10cal row
    5. 10 db burpee deadlifts

    ENDURANCE
    a) movement prep
    2 rounds
    250/200m ski
    250/200m row
    200m run

    b) 2 rounds
    40"on/10"off
    samon stretch
    instep stretch + rotation
    hollow hold

    b) conditioning
    every 3min for 36min
    1. 500/400m ski
    2. 500/400m row
    3. 400m run

  • Sa 10. Okt

    a) movement prep
    tabata
    down ups
    samson stretch

    b) conditioning
    in teams of 2
    for time
    100/75cal ski
    into
    5 rounds
    20 alt db snatches 25/15
    20 burpees
    20 toes to bar
    into
    100/75cal bike
    into
    5 rounds
    20 alt db overhead lunges 25/15
    20 pull ups
    20 box jump overs 60/50

  • Fr 9. Okt

    a) movement prep
    amrap 5min
    burpees
    emom 10 reverse snow angels

    b) conditioning
    "DT"
    5 rounds
    for time
    12 deadlifts 70/50
    9 hang power cleans 70/50
    6 shoulder to overhead 70/50

    compare to 02.12.2019

    c) 3 rounds
    for quality
    10 barbell single leg rom deadlift/side 20/15
    10 barbell turkish sit ups

    SWEATCLUB
    a) movement prep
    2 rounds
    40"on/10"off
    down ups
    sumo squat stretch
    down dog & seal

    b) skill: db push press

    c) conditioning
    6 rounds
    40"on/20"off
    wall balls
    ski
    db push press
    burpees