WODs

  • Do 2. Dez

    a) mobility 4min
    1min foamroller back
    1min lat stretch on foam roller
    1min handwalk
    1min samson stretch

    b) warm up 10min
    clean warm up

    c) power clean 10min
    work up to a heavy power clean

    d) conditioning 20min
    amrap 20min
    250/200m row
    5 power cleans 60/40
    1min rest
    500/400m row
    10 power cleans 60/40
    2min rest
    750/600m row
    15 power cleans 60/40
    3min rest
    1000/800m row
    max power cleans 60/40

  • Mi 1. Dez

    a) mobility 4min
    1min 90/90 stretch
    1min instep rotation
    1min samson stretch
    1min hip crossover

    b) warm up 4min
    emom 4min
    30-45sec barbell good morning
    30-45sec barbell sit up

    c) deadlift cycle 15min
    7 x 2 deadlifts
    *start with your heaviest load from last week and climb to a heavy set of 2 reps

    d) conditioning 15min
    5 rounds for time
    60m kb suitcase carry (8 x 7,5m)
    30 sit ups
    15 swings 32/24

  • Di 30. Nov

    a) mobility 4min
    1min sumo squat stretch
    1min calf stretches
    1min handwalk + push up
    1min scorpions

    b) primer 15min
    3 sets for quality
    30sec handstand hold
    60sec wall sit

    into

    3 sets for quality
    10 pausing db goblet squats
    60m single db overhead walk

    c) benchmark conditioning 20min
    "Coe"
    10 rounds for time
    10 thrusters
    10 ring push ups

    compare to 13.12.2019

  • Mo 29. Nov

    a) mobility 4min
    1min instep rotations
    1min hnadwalk + push up
    1min alternating calf stretches
    1min hip cross overs

    b) warm up 5min
    2 rounds
    6 supinated grip ring rows
    8 superman (1sec hold)
    10 straight leg sit ups
    1min rope jumps

    c) chin ups (cycle) 9min
    based on max reps
    5-9 reps: 4-4-4-3-2
    10-14 reps: 9-8-8-7-6
    15-19 reps: 12-10-10-8-6
    20-24 reps: 18-15-14-10-6
    25+ reps: 20-16-16-12-8

    d) conditioning 19min
    5 x amrap 3min
    4 devils press 20/15
    6 toes to bar
    24 double unders

    1min rest between rounds

  • So 28. Nov

    a) mobility 3min
    1min scorpion
    1min hand walk
    1min sumo squat stretch

    b) warm up 6min
    2 rounds
    1min bike
    1min squats
    1min kb deadlifts

    c) sweat club 32min
    emom 32min
    1. 10-15 wall balls
    2. 10-15cal bike
    3. 15-20 kb swings
    1min rest

  • Sa 27. Nov

    a) mobility 3min
    handwalk + push up
    scorpion
    samson stretch

    b) warm up 6min
    2 rounds
    8 straight arm burpees
    8 ring rows
    8 tall muscle clean
    partner does ski

    c) conditioning 30min
    in teams of 2
    for max reps

    amrap 10min
    20 burpee pull ups / bar muscle ups
    60 hang power cleans 60/40
    max cal ski

    3min rest

    amrap 8min
    20 burpee pull ups / bar muscle ups
    40 hang power cleans 60/40
    max cal ski

    3min rest

    amrap 6min
    20 burpee pull ups/ bar muscle ups
    20 hang power cleans 60/40
    max cal ski