WODs

  • Fr. 14. Aug.

    a) movement prep
    amrap 5min
    15/10cal row
    5 down ups

    b) prehab
    2 rounds
    teams of two
    30"on/15"off
    top of handstand hold
    barbell good mornings

    c) strength
    5 sets on every 3min
    4 deadlifts >79%
    max strict hspu

    d) conditioning
    amrap 12min
    20/15cal row
    10 single arm devils press 20/15

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

    b) skill: row

    c) conditioning
    6 rounds
    45"on/15"off
    wall ball sit ups
    db frontrack lunges
    bench hop overs
    row

  • Do. 13. Aug.

    a) movement prep
    2 rounds
    50"on/10"off
    bike/ski
    dynmaic bridge/twisted cross

    b) prehab
    2 rounds
    30"on/10"off
    top of dip hold
    bottom of parallette hold

    c) strength
    emom 10min
    1. 5-8 strict stationary dips
    2. 30-45sec l-sit hold on paralettes

    d) conditioning
    emom 20min
    1. 15/10cal ski
    2. 15 sit ups
    3. 15/10cal bike
    4. 20 jumping lunges

  • Mi. 12. Aug.

    a) movement prep
    amrap 5min
    down ups
    emom 5 handwalk + push ups

    b) skill: clean & jerk

    c) strength
    emom 8min
    power clean + 2 push jerks (climbing)

    d) conditioning
    "Anna"
    amrap 15min
    12 burpees over the bar
    8 power cleans 60/40
    7 shoulder to overhead 60/40
    5 muscle ups

    compare to 12.08.2015

    SWEATCLUB
    a) movement prep
    amrap 5min
    burpees
    emom 3 sumo squat stretch

    b) skill: wall ball

    c) conditioning
    emom 24
    1. 12-15 wall balls
    2. 15/10cal ski
    3. 10-15 box jump overs
    4. 10 ring rows

  • Di. 11. Aug.

    a) movement prep
    2 rounds
    200m run
    8 sumo squat stretch
    4 handwalks

    b) prehab
    2 rounds
    40"on/10"off
    db bottom of squat hold
    hollow hang

    c) strength
    5 sets on every 3min
    5 frontsquats >78%

    d) conditioning
    4 rounds for time
    400m run
    10 db thruster 20/15
    10 toes to bar

  • Mo. 10. Aug.

    a) movement prep
    amrap 5min
    20 rope jumps
    10 samson stretch
    10 step ups

    b) prehab
    tabata
    top of push up hold
    bottom of push up hold

    c) strength
    4 sets
    8 benchpress >70%
    10 single arm kb bent over row/side

    d) conditioning
    8 rounds
    for time
    24 double unders
    10 swings 32/24
    10 weighted box step ups 60/50

    SWEATCLUB
    a) movement prep
    2 rounds
    40"on/10"off
    jumping jacks/down ups
    instep stretch + rotation/handwalk

    b) skill: db sntatches

    c) conditioning
    6 rounds
    45"on/15"off
    bike
    alt db snatches
    burpee on plate
    sit ups

  • So. 9. Aug.

    a) movement prep
    50"on/10"off
    high knees
    samson stretch
    hip crossover

    b) skill: knees to elbows

    c) conditioning
    emom 28min
    10-15 hand release push ups
    15-20 plate overhead lunges
    15/10 ski
    10-15 knees to elbows

    ENDURANCE
    a) movement prep
    3 rounds
    40"on/10"off
    row 24/26/28s/m
    instep stretch + rotation/handwalk/dynamic bridge

    b) prehab
    tabata
    hollow hold
    arch hold

    c) conditioning
    3 rounds
    1000/800m row
    60sec rest
    500/400m row
    30sec rest
    250/200 row
    2min rest

    time cap 32min