WODs

  • Do. 10. Feb.

    a) mobility 5min
    1min kneeling lat stretch
    1min scorpions
    1min samson stretches

    b) warm up 6min
    emom 6min
    1. 5 ring row + 5 push ups
    2. ski

    c) pulling strength 10min
    1. max (c2b) pull ups
    2. on the 2:00 x 3
    60% pull ups

    d) conditioning 20min
    emom 20min
    1. max cal ski
    2. max burpees

  • Mi. 9. Feb.

    a) mobility 5min
    ROM drills

    b) warm up 6min
    5 rounds
    5 squats
    3 push ups
    1 power clean (build in weight each set)

    c) benchmark conditioning 30min
    ""Holleyman""
    30 rounds for time
    5 wall balls
    3 handstand push ups
    1 power clean 100/70

    compare to 20.02.20

  • Di. 8. Feb.

    a) mobility 3min
    1min samson stretches
    1min lat stretch on box
    1min hip crossovers

    b) warm up 6min
    in teams of 2
    2 rounds (each)
    5 push ups
    10 step overs
    15 straight leg sit ups
    partner does bike

    c) press 10min
    build to a heavy 3rep shoulder press

    d) interval conditioning 20-24min
    amrap 4min
    20 double db step overs 20/15
    20 toes to bar
    max cal bike

    rest 4min

    amrap 4min
    15 double db step overs 20/15
    15 toes to bar
    max cal bike

    rest 4min

    amrap 4min
    10 double db step overs 20/15
    10 toes to bar
    max cal bike

  • Mo. 7. Feb.

    a) mobility 4min
    1min pass through
    1min prone behind the neck press
    1min handwalks
    1min alt calf stretches

    b) snatch warm up 5min

    c) snatch 10min
    3 x 3 muscle snatch
    3 x 3 power snatch
    *30sec double under practice after btw sets

    d) conditioning 12min
    75 power snatches 35/25
    emom 30 double unders (starting at 0:00)

    e) wall walk conditioning 10min
    emom 10min
    1. wall walks
    2. rest

  • So. 6. Feb.

    a) mobility 3min
    1min sumo squat strech
    1min instep rotations
    1min reverse snowangels

    b) warm up 4min
    1min wall balls
    1min kb deadlifts 24/16
    1min press 20/15
    1min cal row

    c) conditioning
    emom 30min
    1. 10-15 wall balls 20/14
    2. 15-20 kb high pull 24/16
    3. 15-20 push press 20/15
    4- 10-15cal row
    5. rest

  • Sa. 5. Feb.

    a) mobility 4min
    tabata
    samson stretch
    handwalk + push ups

    c) warm up 6min
    3 pull ups
    6 single db hang clean & jerks
    9 step ups
    partner does ski

    d) team conditioning 30min
    amrap 30min
    30 strict pull ups
    60 single db hang clean & jerks 20/15
    90 db step ups 20/15
    120/100cal ski