WODs

a) warm up 5min
line drills

b) benchmark conditioning
"Murph"
for time
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

partition as needed. optional weight vest 9/6kg.

compare to 27.05.2024

Skill Class 18:00
kipping pull up

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. bike/ski
3. step back lunges
4. plank hold

c) conditioning 35min
emom 35min (7 rounds)
1. 10-15 bench dips
2. 10-15cal bike/ski
3. 12-18 jumping lunges
4. 20 russian twists
5. rest

Sunday Endurance for Open Gym
on the minute x 20sets
40sec work [rpe 6-7]
20sec rest

Team WODs im Loft

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

b) warm up 5min
amrap 5min
10 db deadlifts
10 scap. push ups
10 step back lunges

*partner is holding plank position

c) conditioning 29min
in teams of 2
4min / 1min off (for 6 rounds)
buy in: 10 synchro burpees
into amrap
20 db hang cleans 2x22,5/15kg
20 db push jerks 2x22,5/15kg
20 db step back lunges 2x22,5/15kg

a) mobility 4min
1:00 each
sumo squat stretch
lat stretch
scorpions
instep rotation

b) warm up 4min
amrap 4min
10 scap. pull ups
10 scap. push ups
10 step back lunges

c) conditioning 24min
amrap 24min
80 push-ups
80 sit-ups
80 pull-ups
every minute [starting at 0:00]: 8 air squats

d) shoulder 4min
tabata 20sec. on / 10sec. off
prone press

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

b) warm up 4min
amrap 4min
10 air squats
10 burpees
10 ring rows

c) strong (wo)men 29min
in teams of 2
amrap 5min (each station)
1. plate bearhug carry 2x20kg/15kg
2. reverse sled drag 80/60kg
3. kb overhead carry 2x16/12kg
4. sled push 60/40kg
5. farmers carry 2x32/24kg

- 1min rest between each station

a) mobility 3min
1:00 each
sumo squat stretch
instep rotations
lat stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 elbow rotations
15sec. deep front squat hold
10 step back lunges
*remaining time row

c) fronst squat 14min
4 sets
3 front squats
(heavier than last week)

d) conditioning 12min
for time
5 rounds
15/12cal row
9 front squats 50/35kg

e) stability 4min
30sec. on / 15sec. off (6 sets)
1. top of ring row hold
2. wall sit

Skill Class 18:00
front squat + row