WODs

  • Sa 20. Feb

    a) movement prep
    amrap 8min
    20 jumping jacks
    10 sumo squat stretch
    20 mountain climbers
    10 handwalks

    b) conditioning
    amrap 25
    40 double unders
    20 single arm db/kb thruster
    40 mountain climbers
    20 sit ups
    40 double unders
    20 single arm db burpees

    no equipment squats, burpees

  • Fr 19. Feb

    a) movement prep
    3 round
    45"on/15"off
    step ups
    alt instep stretch + rotation
    handwalk + push ups

    b) strength
    3 sets
    12 alt db/kb single leg rom deadlfits
    12 plank ups
    12 alt bird dogs
    60"rest

    c) conditioning
    for time
    30, 20, 10 reps
    hand release push ups
    frontrack lunges
    into
    10, 20, 30 reps
    burpees
    weighted step ups

  • Do 18. Feb

    a) movement prep
    emom 8min
    1. 40 mountain climbers
    2. 10 dynamic glute bridge + 10"hollow hold

    b) strength
    emom 10min
    1. 30" db/kb flutterkicks
    2. 30" db/kb glute bridge

    c) conditioning
    amrap 20min
    40 mountain climbers
    20 sit ups
    10 alt db/kb snatches

    no equipment burpees

  • Mi 17. Feb

    a) movement prep
    amrap 6min
    10 alt samson stretch
    10 step ups
    10 hollow rocks

    b) strength
    3 sets
    10 weighted bulgarian split squats/side
    20 weighted step ups
    60"rest

    no equipment move without db/kb

    c) conditioning
    10-1 reps
    for time
    db/kb goblet squats
    reverse burpees

    no equipment squats

  • Di 16. Feb

    a) movement prep
    3 rounds
    20 jumping jacks
    10 handwalks
    10 alt twisted cross
    10 dynamic bridge

    b) strength
    skill: handstand push ups
    5 push ups
    5 pike push ups
    5 kneeling box supported strict handstand push ups
    5 feet box supported strict handstand push ups

    emom 10min
    1. 4-6 box supported strict handstand push ups
    2. 30"hollow hold

    c) conditioning
    4 rounds
    for time
    20 single arm db/kb push press
    40 alt db/kb renegade row
    60 double unders

    no equipment push ups, alternating side plank, jumping jacks

  • Mo 15. Feb

    a) movement prep
    3 rounds
    40"on/10"off
    down ups
    alt inverted hamstring stretch
    sumo squat stretch

    b) strength
    every 3min x 4
    10 sumo stance db/kb dealdifts
    10 db/kb tempo squats @41X1
    10 jumping squats

    no equipment move without db/kb

    c) conditioning
    50, 35, 20 reps
    for time
    kb/db swings
    burpees

    no equipment squats