WODs

a) movement prep
2 rounds
45"on/10"off
step ups
down dog & seal
med ball bottom of squat hold

b) strength
6 sets on every 2min
4 frontsquats > 72% moderate

c) conditioning
5 rounds
for time
15 wall balls 20/14
15 box jump overs 60/50
30 sit ups

SWEATCLUB
a) movement prep
amrap 5min
30 mountain climbers
10 arch rocks
10 sumo squat stretch
10 hollow rocks

b) skill wall balls

c) conditioning
10 rounds
30"on/10"off
wall balls
box jump overs
row
kb russian twist

a) movement prep
amrap 5min
10/8cal row
8 handwalk + push ups
8 reverse snow angels

b) strength
5 sets on every 3min
3 push jerks (climbing)
*start 70% moderate

c) conditioning
for time
10, 20, 30, 40, 50cal row
5, 10, 15, 20, 25 reps
push jerks 40/30

a) movement prep
2 rounds
30"on/10"off
down ups
sumo squat stretch
hollow hold

b) strength
build up to a heavy complex
power clean + hang squat clean within 12min

c) conditioning
for time
21, 15, 9 reps
power clean 60/40
toes to bar
12. 9, 6 reps
hang squat cleans 60/40
bar muscle ups

scale 40/30, knee raises, jumping bar muscle up, strict pull ups

SWEATCLUB
a) movement prep
2 rounds
30"on/10"off
jumping jacks
inverted hamstring stretch
down ups

b) skill double db power clean

c) conditioning
8 rounds
30"on/10"off
ski
double db power clean
knee raises
burpees over parallettes

a) movement prep
tabata
down ups
sumo squat stretch

b) skill db thruster

c) conditioning
emom 30min
1. 15/10cal bike
2. 10-14 db thruster
3. 10-14 db step ups
4. 15/10cal row
5. 10 db burpee deadlifts

ENDURANCE
a) movement prep
2 rounds
250/200m ski
250/200m row
200m run

b) 2 rounds
40"on/10"off
samon stretch
instep stretch + rotation
hollow hold

b) conditioning
every 3min for 36min
1. 500/400m ski
2. 500/400m row
3. 400m run

a) movement prep
tabata
down ups
samson stretch

b) conditioning
in teams of 2
for time
100/75cal ski
into
5 rounds
20 alt db snatches 25/15
20 burpees
20 toes to bar
into
100/75cal bike
into
5 rounds
20 alt db overhead lunges 25/15
20 pull ups
20 box jump overs 60/50

a) movement prep
amrap 5min
burpees
emom 10 reverse snow angels

b) conditioning
"DT"
5 rounds
for time
12 deadlifts 70/50
9 hang power cleans 70/50
6 shoulder to overhead 70/50

compare to 02.12.2019

c) 3 rounds
for quality
10 barbell single leg rom deadlift/side 20/15
10 barbell turkish sit ups

SWEATCLUB
a) movement prep
2 rounds
40"on/10"off
down ups
sumo squat stretch
down dog & seal

b) skill: db push press

c) conditioning
6 rounds
40"on/20"off
wall balls
ski
db push press
burpees