WODs

  • Mi 13. Jan

    a) movement prep
    amrap 5min
    10 prisoner good mornings
    8 samson stretch
    6 handwalks

    b) strength
    4 sets
    10 db/kb split stance rom deadlift/side
    20 db/kb alt renegade row
    60"rest

    no equipment prisoner good mornings, alt high plank to sideplank on hands

    c) conditioning
    6 rounds
    for time
    12 alt db/kb snatches
    12 single arm db/kb overhead lunges

    no equipment push ups, jumping lunges

  • Di 12. Jan

    a) movement prep
    2 rounds
    30"on/15"off
    down ups
    samson stretch
    twisted cross

    b) strength
    3 sets
    30"on/15"off
    box/chair supported strict handstand push ups
    box/chair supported top of dip hold

    c) conditioning
    amrap 14min
    8 burpees
    16 step ups

  • Mo 11. Jan

    a) movement prep
    2 rounds
    30"on/15"off
    mountain climbers
    sumo squat stretch
    handwalk + push ups

    b) strength
    3 sets
    30"on/15"off
    kb/db alt cossack squats
    kb/db hollow position floor press/side

    no equipment cossack squats, top of push up hold, bottom of push up hold

    c) conditioning
    3 rounds
    for total reps
    3min on/1min off
    21 squats
    15 sit ups
    9 push ups

  • So 10. Jan

    a) movement prep
    3 rounds
    10 instep stretch + rotation
    10 prisoner good mornings
    10 dynamic bridge

    b) strength
    4 sets
    10 alt weighted reverse lunges
    10 weighted glute bridge
    60"rest

    no equipment reverse lunges, glute bridge

    c) conditioning
    amrap 15min
    10 kb/db swings
    10 goblet lunges

    no equipment burpees, lunges

  • Sa 9. Jan

    a) movement prep
    amrap 5min
    10 down ups
    10 samson stretch
    10 hollow rocks
    10 sumo squat stretch

    b) conditioning
    amrap 10min
    20 weighted step ups
    10 alt single arm devils press

    2min rest

    amrap 10min
    20 single arm db frontsquats
    10 reverse burpees

    no equipment step ups, burpees, squats

  • Fr 8. Jan

    a) movement prep
    3 rounds
    25 jumping jacks
    5 sumo squat stretch

    b) strength
    4 sets
    5-10 goblet squats (5sec hold in bottom)
    10-20 hollow rocks

    c) conditioning
    for time
    21, 18, 15, 12, 9, 6, 3 reps
    single arm db thruster
    V-ups

    no equipment squats