WODs

  • Mo. 5. Mai

    a) mobility 3min
    1:00 each
    samson stretch
    hand walk
    scoprpions

    b) warm up 4min
    amrap 4min
    10 scap. push ups
    10 hang high pulls
    10 elbow rotations

    c) skill 6min
    power clean

    d) power clean 8min
    find a heavy set of
    3 power cleans
    (touch and go)

    e) conditioning 18min
    1 round for max reps:
    3:00 of barbell bent over rows 35/25kg
    3:00 of push-ups
    6:00 of air squats
    3:00 of push-ups
    3:00 of barbell bent over rows
    score: total reps

    Skill Class 18:00
    power clean

  • So. 4. Mai

    a) mobility 3min
    1:00 each
    samson stretch
    sumo squat stretch
    calf tretch

    b) warm up 6min
    30sec on / 15sec off x2 rounds
    1. scap. push ups
    2. row
    3. air squats
    4. box step ups

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 3-6 wall walks
    2. 10-15cal row
    3. 10-16 single arm db thruster
    4. 15-20 box jumps
    5. rest

    Sunday Endurance for Open Gym
    on the 5:00 x 6-12 rounds
    400 meter run
    max. cal row

  • Sa. 3. Mai

    Team WODs im Loft

    a) mobility 3min
    1:00 each
    hand walk
    lat stretch
    calf stretch

    b) warm up 5min
    amrap 5min
    10 db deadlifts
    10 burpees
    10 ring rows
    * partner holds plank position

    c) conditioning 30min
    in teams of 2
    buy in: 1km partner run
    into
    amrap
    2-4-6-8…
    alternating db snatches 22,5/15kg
    burpee to target
    pull ups

  • Fr. 2. Mai

    a) warm up 6min
    line drills

    b) back squats 14min
    4 sets
    3 back squats
    – rest 20 seconds –
    3 db squat jumps (very light)
    (build in weigh)

    c) conditioning 10min
    amrap 10min
    8 toes to bar
    8 db thrusters 2x15/10kg
    12 db walking lunge steps

    d) arms 6min
    on every 1:30 x 4 sets
    1 max. set db overhead triceps extensions

  • Mi. 30. Apr.

    a) mobility 3min
    1:00 each
    handwalk
    sumo squat stretch
    scorpions

    b) warm up 5min
    on every 2:30 x 2 rounds
    10 scap. push ups
    10 push ups
    10 medball squats
    *remaining time row

    c) bench press 14min
    4 sets
    3 bench press
    – rest 20 seconds –
    3 plyo push ups
    (build in weight)

    d) conditioning 16min
    tabata (20sec on/10sec off)
    8 rounds each station

    1. hand release push ups
    2. row cal
    3. wallballs 20/14lbs
    4. row cal

    score: total reps

    Skill Class 18:00
    wallball