WODs

  • Mi 27. Nov

    a) mobility 3min
    1:00 each
    inverted hamstring stretch
    scorpions
    elbow instep rotations

    b) warm up 4min
    amrap 4min
    10 good mornings
    10 hang high pulls
    10 scap. push ups

    c) deadlift 14min
    3-5 sets 3 deadliffts
    (~82% of 1rm across)

    d) conditioning 16min
    for time
    21-15-9-6-3
    power cleans 60/40kg
    42-30-18-12-6
    hand release push ups

  • Di 26. Nov

    a) mobility 3min
    1:00 each
    lat stretch
    elbow instep rotation
    scorpions

    b) warm up 4min
    2 rounds
    10 ring rows
    10 kb swings
    10/8 cal bike

    c) conditioning 25min
    5 rounds for time
    3 rope climbs
    18 kb snatches 24/16kg
    24/19cal bike
    1:00 rest

  • Mo 25. Nov

    a) line drills 5min

    b) strict press 12min
    3-5 sets 3 strict press
    (~82% of 1rm across)

    c) conditioning 12min
    amrap 12min
    8 double db push press 2x 22,5/15kg
    4 burpee pull ups
    8 double db step back lunges
    4 burpee pull ups

    rx+
    8 handstand push ups
    instead of
    8 db push press

    d) bulletproof shoulders 4min
    tabata (20sec. on / 10sec. off)
    prone press

  • So 24. Nov

    a) mobility 4min
    1:00 each
    elbow instep rotation
    samson stretch
    hanwalk
    calf stretch

    b) warm up 6min
    40sec on / 20sec off x2 rounds
    1. row
    2. step back lunges
    3. scap. push ups

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 8-15cal row
    2. 8-15 hanging knee to chest
    3. 8-15 burpees
    4. 8-16 goblet lunges 24/16kg
    5. rest

  • Sa 23. Nov

    a) mobility 4min
    1:00 each
    samson stretch
    scorpions
    elbow instep rotation
    handwalk

    b) warm up 5min
    in teams of 2
    2 rounds each
    partner A:
    8 straight leg sit ups
    10 db deadlifts (5 each side)
    partner B:
    bike

    c) team conditioning 30min
    in teams of 2
    for time
    50-40-30-20-10
    toes to bar
    cal bike
    db snatches 22,5/15kg

    m/f
    45-36-27-18-9 cal
    f/f
    40-32-24-16-8 cal

  • Fr 22. Nov

    a) mobility 3min
    1:00 each
    elbow instep rotation
    sumo squat stretch
    calf stretch

    b) warm up 5min
    amrap 5min
    10 elbow rotation
    10 font squats
    10 push press
    30 single under

    c) back squat 15min
    3 sets 5 back squats
    (consistent weight)
    + 1-2 back-off sets

    d) conditioning 9mmin
    amrap 9min
    6 front squats 50/35kg
    6 push jerks
    * every break: 30 double unders

    e) upper body pull 6min
    on every 1:30 x 4 sets
    10-15 barbell bent over rows