WODs

  • Fr 5. Feb

    a) movement prep
    2 rounds
    40"on/10"off
    step ups
    alt calf stretch
    samson stretch
    lateral squat stretch

    b) strength
    amrap 8min
    10 box/chair step ups
    8 bulgarian split squats left leg
    10 box/chair step ups
    8 bulgarian split squats right leg

    c) conditioning
    for time
    80 double unders
    60 weighted step ups
    40 goblet squats
    80 weighted sit ups
    40 goblet squats
    60 weighted step ups
    80 double underse

  • Do 4. Feb

    a) movement prep
    3 rounds
    8 down ups
    10 mountain climbers
    8 handwalks

    b) strength
    4 sets
    45"on/15"off
    kb/db windmill/side
    kb/db single arm turkish sit ups/side
    kb/db alt renegade row

    no equipment move without db/kb

    c) conditioning
    8 rounds
    for time
    30 mountain climbers
    15 reverse burpees

  • Mi 3. Feb

    a) movement prep
    amrap 6min
    8 down ups
    8 handwalks
    8 dynmaic bridge

    b) strength
    4 sets
    5 inchworm
    10 chair/box dips
    20 plank ups
    30"single arm db/kb bent over row/side
    60"rest

    no equipment side plank rotations/side

    c) conditioning
    amrap 16min
    5 single arm db/kb devils press left side
    5 single arm db/kb push press left side
    5 single arm db/kb devils press right side
    5 single arm db/kb push press right side
    20 sit ups

  • Di 2. Feb

    a) movement prep
    emom 8min
    1. 45"alt lateral squat stretch
    2. 45"dynamic bridge

    b) strength
    3 sets
    10 weighted lateral lunges right leg
    10 weighted lateral lunges left leg
    15 seated knee tucks
    20 weighted glute bridges
    30"top of glute bridge hold
    60"rest

    no equipment move without db/kb

    c) conditioning
    5 rounds each
    for total reps
    40"on/20"off
    kb/db high pulls
    kb/db goblet lunges
    kb/db russian twist

    no equipment down ups, lunges, sit ups

    Mobility
    UPPER BODY
    (with dowel, broomstick or towel)

    a) movement prep.
    2 rounds, 30"on/10"off
    Big arms circle forward
    Big arms circle backwards

    b) mobility
    2 sets, 45"on/15"off
    Cat & cow
    Thread the needle stretch / right
    Thread the needle stretch / left
    Rocking bridge
    Prone shoulder dislocate with dowel
    Alt. twisted cross

  • Mo 1. Feb

    a) movement prep
    3 rounds
    45"on/15"off
    down ups
    alt instep stretch + rotation
    alt lateral squat stretch

    b) strength
    4 sets
    40 sec plank
    40 sec side plank left side
    40 sec side plank right side
    20 sec max v-ups
    60"rest

    scale tuck ups oder sit ups

    c) conditioning
    "Ellen"
    
3 rounds
    for time
    20 burpees
    
21 db/kb snatches

    12 single arm db/kb thrusters

    no equipment sit ups, squats

  • So 31. Jan

    a) movement prep
    amrap 6min
    8 samson stretch
    4 handwalks
    8 twisted cross
    4 reverse snow angels

    b) strength
    3 rounds
    10 scapuila push ups into 5 tempo push ups
    10 shoulder taps into 10 alt plank ups
    10 arch rocks into 10"arch hold
    10 hollow rocks into 10"hollow hold
    60"rest

    c) conditioning
    amrap 20min
    2-4-6-etc push ups
    4-8-12-etc sit ups
    8-16-24-etc jumping lunges

    scale kneeling push ups, lunges