WODs

  • Sa 17. Okt

    a) movement prep
    2 rounds
    45"on/15"off
    row/bike
    down ups
    bike/row
    instep stretch + rotation

    b) conditioning
    teams of two
    for time
    100/75cal row
    100 single arm db devils press 25/15
    into
    100/75cal bike
    100 db step overs 60/50

  • Fr 16. Okt

    a) movement prep
    tabata
    down ups
    samson stretch

    b) strength
    amrap 10min
    max turkish get ups

    c) conditioning
    4 rounds
    for total reps
    amrap 2:30min
    25/20cal ski
    10 goblet squats 24/16
    max swings 24/16
    2:30min rest

    SWEATCLUB
    a) movement prep
    2 rounds
    40"on/10"off
    handwalk + push ups
    reverse snow angels
    twisted cross

    b) skill kb swing

    c) conditioning
    emom 30min
    1. 15/10cal bike
    2. 15 kb swings
    3. 10-15 push ups
    4. 15/10cal ski
    5. rest

  • Do 15. Okt

    a) movement prep
    2 rounds
    40"on/15"off
    rope jumps
    prisoner good mornings
    alt twisted cross

    b) conditioning
    "Bradshaw"
    for time
    10 rounds
    3 handstand push ups
    6 deadlifts 100/70
    12 pull ups
    24 double unders

  • Mi 14. Okt

    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

  • Di 13. Okt

    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

  • Mo 12. Okt

    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