WODs

  • Fr 12. Jun

    a) movement prep
    2 rounds
    50"on/10"off
    bike
    sumo squat stretch

    b) prehab
    2 rounds
    30"on/10"off
    glute bridge
    top of glute bridge hold
    hollow hold

    c) strength
    5 sets on every 3min
    5 tempo frontsquats (climbing)
    5-10 strict toes to bar

    d) conditioning
    6 rounds
    for time
    15 wall balls 20/14
    15/10cal bike

    time cap 10min

  • Do 11. Jun

    a) movement prep
    2 rounds
    50"on/10"off
    ski
    samson stretch

    b) prehab
    2 rounds
    30"on(/10"off
    kb top of overhead hold/side
    hollow rocks

    c) strength
    within 10min
    20 kettlebell turkish get ups

    d) conditioning
    amrap 16min
    20/15cal ski
    20 swings 24/16
    20 sit ups

  • Mi 10. Jun

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

    b) prehab
    2 rounds
    30"on/10"off
    alt bird dog
    top of push up hold
    bottom of push up hold

    c) strength
    emom 10min
    even: 6 deadlifts (climbing)
    odd: 12 hand release push ups

    d) conditioning
    6 rounds
    for time
    8 power cleans 60/40
    12 burpees over bar

    time cap 13min

  • Di 9. Jun

    a) movement prep
    2 rounds
    50"on/10"off
    rope jumps
    instep stretch + rotation

    b) prehab
    2 rounds
    30"on/10"off
    banded face pulls
    banded pull downs

    c) strength
    4 sets on evey 2min
    5-8 strict pull ups
    10-14 weighted sit ups

    d) conditioning
    amrap 18min
    40 double unders
    30 alt db snatches 20/15
    20 box jump overs 60/50
    10 single arm db devils press 20/15

  • Mo 8. Jun

    a) movement prep
    2 rounds
    50"on/10"off
    row
    handwalk
    dynamic bridge

    b) prehab
    2 rounds
    30"on/10"off
    scapula push ups
    plank hold
    recverse snow angels

    c) strength
    3 sets on every 3min
    6 benchpress (climbing)
    9 db bent over row

    d) conditioning
    5 rounds
    for time
    10 push press 50/35
    20/15cal row

    time cap 15min

  • So 7. Jun

    a) movement prep
    2 rounds
    50"on/10"off
    jumping jacks
    sumo squat stretch

    b) prehab
    2 rounds
    40"on/10"off
    hollow hold
    flutter kicks
    glute bridge

    c) strength
    10-8-6-4-2
    backsquats (climbing)
    2min rest b/w sets

    d) conditioning
    amrap 8min
    10 swings 24/16
    20 jumping lunges