WODs

  • Do 8. Okt

    a) movement prep
    amrap 5min
    20 jumping jacks
    10 samson stretch
    5 sumo squat stretch
    5 hollow rocks

    b) strength
    3 sets
    10 db bulgarian split squats/side
    20 alt db step ups
    60sec wall sit
    2min rest

    c) conditioning
    amrap 12min
    20 wall balls 20/14
    10 pull ups

    rx+ 30/20, chest to bar pull ups
    scale 14/10, jumping pull ups, ring rows

  • Mi 7. Okt

    a) movement prep
    2 rounds
    45"on/15"off
    inverted hamstring stretch
    down dog & seal
    barbell good mornings

    b) strength
    emom 10min
    1. 3 deadlifts (climbing)
    2. 30-40sec nose to wall handstand hold

    c) conditioning
    5 rounds
    for time
    10 handstand push ups
    20 sumo deadlift high pulls 40/30
    30 sit ups

    SWEATCLUB
    a) movement prep
    amrap 5min
    30 jumping jacks
    10 prisoner good mornings
    5 handwalks + push ups

    b) skill: kb high pulls

    c) conditioning
    emom 30min
    1. 15/10cal bike
    2. 15 kb high pulls
    3. 15 sit ups
    4. 10-15 hand release push ups
    5. 50 rope jumps

  • Di 6. Okt

    a) movement prep
    2 rounds
    40"on/10"off
    row
    down ups
    handwalk

    b) strength
    5 sets on every 2min
    5 benchpress > 75%

    c) conditioning
    4 rounds
    for total reps
    amrap 4min
    300/250m row
    20 burpees over erg
    300/250m row
    max double unders
    1min rest

    scale single unders
    250/200m, 15 burpees

  • Mo 5. Okt

    a) movement prep
    amrap 5min
    10 alt step ups
    10 samson stretch
    5 handwalks

    b) strength
    5 sets on every 3min
    6 backsquats > 76%

    c) conditioning
    amrap 15min
    6 double db snatches 15/10
    12 double db frontrack lunges 15/10
    18 box jumps 60/50

    scale 10/7,5

    SWEATCLUB
    a) movement prep
    2 rounds
    30"on/10"off
    mountain climbers
    samson stretch
    handwalk

    b) skill: single arm db hang power clean & jerk

    c) conditioning
    8 rounds
    30"on/15"off
    row
    single arm db hang power clean & jerk
    single arm db overhead lunges
    box jump overs

  • So 4. Okt

    a) movement prep
    tabata
    jumping jacks
    alt instep stretch + rotation

    b) skill: kb swing

    c) conditioning
    10 rounds
    30"on/15"off
    bike
    burpee box jumps
    kb swings
    tuck sit on parallettes

    ENDURANCE
    a) movement prep
    2 rounds
    45"on/15"off
    row
    samson stretch
    bike
    hollow hold

    b) conditioning
    10 sets
    for max reps
    2min on/2min off
    15/10cal row
    max cal bike in remaining time