WODs

  • Mo. 2. Juni

    a) mobility 4min
    1:00 each
    samson stretch
    hand walk
    scorpions
    calf stretch

    b) warm up 4min
    amrap 4min
    100m run
    10 elbow rotations
    10 bent over row

    c) skill 6min
    hang power clean

    d) hang power clean 14min
    3 sets
    3 hang power clean
    (heavier than last week)

    e) conditioning 12min
    for time
    2 rounds
    15 strict pull-ups
    15 hang power cleans 60/40kg
    600m run

    Skill Class 18:00
    hang power clean

  • So. 1. Juni

    a) mobility 3min
    1:00 each
    hand walk
    instrep rotation
    lat stretch

    b) warm up 6min
    30sec on / 15sec off x2 rounds
    1. air squats
    2. row
    3. scap. push ups
    4. plank hold

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 30-40sec. (weighted) wallsit
    2. 10-15cal row
    3. 12-15 db push press
    4. 8-12 weighted straight leg sit ups
    5. rest

    Sunday Endurance for Open Gym
    3 sets for quality
    3:00 moderate pace [rpe 5]
    3:00 easy pace [rpe 3]
    1:30 fast pace [rpe 7]
    3:00 easy pace [rpe 3]
    0:30 sprint pace [rpe 9]
    3:00 easy pace [rpe 3]

    score: total meters
    aerobic power [lactate threshold]

  • Sa. 31. Mai

    a) mobility 3min
    1:00 each
    inverted hamstring stretch
    handwalk
    calf stretch

    b) warm up 5min
    amrap 5min
    10 good mornings
    10 straight leg sit ups

    *partner is holding top of push up position

    c) conditioning 30min
    in teams of 2
    for time
    50-40-30-20-10
    deadlifts 80/60kg
    toes to bar
    high box jumps 75/60cm
    *partner holds top of push up position

  • Fr. 30. Mai

    a) mobility 3min
    1:00 each
    sumo squat stretch
    hand walk
    scorpions

    b) warm up 4min
    amrap 4min
    10 scap. push ups
    10 air squats
    200/180m row

    c) front squats 12min
    3 sets
    3 front squats
    (heavier than last week)

    d) conditioning 12min
    for time:
    10 thrusters
    400/360m row
    8 thrusters
    400/360m row
    6 thrusters
    400/360m row
    4 thrusters
    400/360m row
    2 thrusters
    400/360m row
    barbell 50/35kg

    e) back hypertrophy 6min
    on every 1:30 x 4 sets
    10-15 bent over rows

  • Mi. 28. Mai

    a) mobility 3min
    1:00 each
    inverted hamstring stretch
    instep rotation
    lat stretch

    b) warm up 4min
    amrap 4min
    10 scap. push ups
    10 db deadlifts
    10 burpees

    c) push press 12min
    3 sets
    3 push press
    (heavier than last week)

    d) conditioning 16min
    on the 2:00 x 8 rounds:
    32m single arm overhead carry
    into max reps:
    round 1,3,5,7 alternating db snatches
    round 2,4,6,8 burpees over db

    e) core 4min
    tabata 20sec on /10sec off
    v-ups

    Skill Class 18:00
    dumbbell snatch