WODs

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

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

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

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

Open Gym
10:00-13:00 Uhr

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