WODs

  • Fr 29. Jan

    a) movement prep
    amrap 5min
    20 jumping jacks
    5 handwalk
    10 twisted cross

    b) strength
    4 sets
    6 dive bomber push ups
    8 diamond push ups
    10 box/chair dips
    60"´"plank hold
    60"rest

    scale kneeling dive bomber push ups, kneeling diamond push ups or shoulder with push ups

    c) conditioning
    20-18-16-14-12-10-8-6-4-2 reps
    single arm db/kb push press
    sit ups
    30 double unders b/w sets

    no equipment chair dips, jumping jacks

  • Do 28. Jan

    a) movement prep
    2 rounds
    45"on/15"off
    down ups
    sumo squat stretch
    lateral squat stretch

    b) strength
    4 sets
    45"on/15"off
    alt db/kb cossack squats
    alt db/kb renegade rows

    no equipment cossack squats, alt side rotations

    c) conditioning
    10-1 reps
    for time
    burpees
    single arm db/kb squat clean

    no equipment squats, sit ups

  • Mi 27. Jan

    a) movement prep
    3 rounds
    10 alt inverted hamstring stretch
    10 alt instep stretch + rotation
    10 dynamic bridge

    b) strength
    every 3min for 4 rounds
    14 alt single leg db/kb rom deadlift
    14 weighted glute bridge
    14 weighted hollow hold pull downs
    14 seated tuck ups

    no equipment move without db/kb

    c) conditioning
    100-80-60-40-20 reps
    moutain climbers
    50-40-30-20-10 reps
    goblet lunges

    no equipment lunges

  • Di 26. Jan

    a) movement prep
    2 rounds
    45"on/15"off
    step ups
    handwalk + push ups
    twisted cross

    b) strength
    4 sets
    30"on/ 30"off
    box supported strict handstand push ups
    hollow hold
    reverse plank hold

    c) conditioning
    amrap 14min
    14 single arm db burpees
    14 step ups

    no equipment burpees

  • Mo 25. Jan

    a) movement prep
    amrap 5min
    5 handwalk + push ups
    10 alt lateral squat stretch
    5 dynamic bridge
    10 hip crossover

    b) Schweinehund Challenge Benchmark
    amrap 20min
    10 push ups
    15 sit ups
    20 squats

  • So 24. Jan

    a) movement prep
    2 rounds
    45"on/15"off
    mountain climbers
    sumo squat stretch

    b) strength/skill
    skill pistol
    10 air squats
    10 narrow stance squats
    10 atl reverse lunges
    10 alt pistol squat with anchored foot
    5 neg pistol on box/chair/side
    5 pistols on box/chair/side

    emom 8min
    4-6 pistol squats
    scaled 2-4 candle stick into pistol or alt pistol squat with anchored foot

    c) conditioning
    amrap 12min
    15 kb/db swings
    30 mountain climbers

    no equipment burpees