WODs

  • Mo 20. Nov

    a) mobility 3min
    1:00 each
    pass through
    overhead squat
    hand walk

    b) warm up 5min
    amrap 5min
    10 good morning (empty bar)
    5 down ups
    10 overhead squats
    5 down ups

    c) snatch complex 15min
    work up to a heavy complex of
    1 hang power snatch
    1 power snatch
    1 overhead squat

    d) conditioning 10min
    for time
    30 deadlifts 50/35kg
    15 burpees over the bar
    20 overhead squats
    15 burpees over the bar
    10 power snatches
    15 burpees over the bar

  • So 19. Nov

    a) mobility 4min
    1:00 each
    samson stretch
    elbow instep rotation
    hand walk + push up
    calf stretch

    b) warm up 6min
    1 round
    1:00 ski
    1:00 marching plank
    1:00 row
    1:00 db deadlifts
    1:00 bike
    1:00 jumping jacks

    c) conditioning 35min
    emom 35min (5 rounds)
    1. 8-15 cal ski
    2. 10-20 push ups
    3. 8-15 cal row
    4. 10-20 alt. db snatch
    5. 8-15 cal bike
    6. 15-30 parallette jump overs
    7. rest

  • Sa 18. Nov

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

    b) warm up 5min
    in teams of 2
    amrap 5min
    5 push ups
    10 ring rows
    15 air squats
    partner bikes

    c) conditioning 35min
    in teams of 2 for total reps
    amrap 5min x 6
    30/27/24 cal bike
    20 pull ups
    max db thrusters 20/15kg

    1 min rest

  • Fr 17. Nov

    a) mobility 3min
    1:00 each
    samson stretch
    hand walk
    inverted hamstring stretch

    b) warm up 6min
    emom 6min
    1.: 5 burpees + 5 good mornings
    2: 10/8 cal row

    c) power clean 12min
    on the 3:00 x 4
    3 power cleans

    d) conditioning 15min
    for time
    30 hang power cleans 60/40kg
    20 burpees over the rower
    1000 m row
    20 burpees over the rower
    30 hang power cleans

  • Do 16. Nov

    a) mobility 4min
    1:00 each
    elbow instep rotation
    calf stretch
    hip crossovers
    kneeling lat stretch

    b) warm up 6min
    2 rounds
    30 sec on / 15 sec off
    ring rows
    step ups
    straight leg sit ups
    ski / bike

    c) weighted pull up 10min
    5 x 1 strict weighted pull up (climbing)

    1 min rest between sets

    d) conditioning 18min
    amrap 8min
    12/10 cal ski
    9 box jumps 75/60

    2 min rest

    amrap 8min
    12/10 cal bike
    9 toes to bar

  • Mi 15. Nov

    a) mobility 3min
    1:00 each
    pass throughs
    dowel overhead squats
    cossack squats

    b) warm up 5min
    10 cal row
    10 back squats (empty bar)
    10 cal row
    10 snatch grip behind the neck press
    10 cal row
    10 overhead squats

    c) back squat 15min
    5x5 tempo back squats @ 65 %

    *5 sec down

    d) conditioning 10min
    amrap 10min
    row calories

    on every 2:00 starting at 0:00
    15 overhead squats 40/30kg