WODs

a) movement prep
2 rounds
50"on/10"off
row
handwalk + push ups

b) prehab
2 rounds
30"on/10"off
hollow hold
reverse plank hold

c) strength
emom 8min
2 power cleans (climbing)

d) conditioning
amrap 20min
500/400m row
10 hspu
10 power cleans 60/40

scaled seated db shoulder press

SWEATCLUB
a) movement prep
tabata
jumping jacks
sumo squat stretch

b) skill: wall ball

c) conditioning
6 rounds
45"on/15"off
wall balls
bike
push ups
box jumps

a) movement prep
2 rounds
50"on/10"off
ski/bike
instep stretch + rotation

b) skill: turkish get ups

c) strength
4 sets on every 3min
4 alt kb turkish get ups
16 kb russian twist

c) conditioning
emom 16min
1. 15/10cal ski
2. 8 kb hang power snatches 24/16
3. 15/10cal bike
4. 16 sit ups

a) movement prep
amrap 5min
200m run
10 samson stretch
10 squats

b) skill: pull up

c) conditioning
"Badger"
3 rounds for time
30 squat cleans 40/30
30 pull ups
800m run

compare to 24.05.2019

time cap 28min

SWEATCLUB
a) movement prep
2 rounds
30"on/10"off
mountain climbers
samson stretch

b) skill: db snatch

c) conditioning
emom 25min
1. 12 alt db snatches
2. 15/10cal ski
3. 15 sit ups
4. 15/10cal row
5. rest

a) movement prep
2 rounds
50"on/10"off
rope jumps
handwalk + push up

b) prehab
2 rounds
30"on/10"off
barbell overhead hold
hollow rocks

c) strength
5 sets on every 2:00min
4 shoulder press >78%
8 double db bent over row

d) conditioning
8 rounds
for time
8 db push press 20/15
8 toes to bar
36 double unders

time cap 16min

a) movement prep
2 rounds
40"on/10"off
step ups
sumo squat stretch

b) prehab
2 rounds
30"on/10""off
kb bottom of squat hold
hollow hold

c) strength
5 supersets
5 backsquats >77%
5 high box jumps 100/80

d) conditioning
amrap 10min
20 swings 24/16
10 burpee box jump overs 60/50

SWEATCLUB
a) movement prep
tabata
down ups
samson stretch

b) skill: db single arm hang clean & jerk

c) conditioning
8 rounds
30"on/15"off
bike
db single arm hang clean & jerk
burpees
alt db frontrack lunges

a) movement prep
2 rounds
40"on/10"off
jumping jacks
handwalk with 3 sec pause on top

b) skill: kb high pull

c) conditioning
emom 25min
1. 3 wall climbs
2. 15 kb high pulls
3. 20 alt single leg v-ups
4. 12 kb step ups
5. rest

ENDURANCE
a) movement prep
400m run
250m row

b) prehab
tabata
hollow rocks
arch rocks

c) conditioning
for max reps
10 rounds
1min on/1min off
10 shuttle runs (10m)
max cal row

5min rest

10 rounds
for max reps
1min on/1min off
15/10cal row
max shuttle runs (10m)