WODs

a) movement prep
2 rounds
45"on/15"off
down ups
prisoner good mornings
samson stretch

b) prehab
2 rounds
45"on/15"off
barbell good mornings
plank hold

c) conditioning
"Donny"
21-15-9-9-15-21 reps
for time
deadlifts 100/70
burpees

compare to 15.10.2018

a) movement prep
amrap 5min
10/8cal row
10 lateral squat stretch
10 hollow rocks

b) strength
4 sets on every 3min
6 frontsquat > 75%

c) conditioning
amrap 16min
20/15cal row
10 single arm db hang clean & jerks @25/15
10 alt db overhead lunges @25/15

scale 15/10

SWEATCLUB
a) movement prep
amrap 5min
5 burpees
10 samson stretch
5 handwalk
10 hollow rocks

b) skill: single arm db hang clean & jerk

bc conditioning
8 rounds
30"on/10"off
row
single arm db hang clean & jerks
db frontrack lunges
sit ups

a) movement prep
2 rounds
40"on/10"off
jumping jacks
sumo squat stretch
handwalk + push ups

b) skill: kb high pull

c) conditioning
emom 30min
1. 12/10cal bike
2. 12-14 kb high pulls
3. 20 squats
4. 10-14 knee raises
5. 12-14 push ups
6. rest

ENDURANCE
a) movement prep
2 rounds
50"on/10"off
ski
samson stretch
bike
dynamich bidge

b) conditioning
6 sets
2min on/1min off
ski
bike

*start @60% and get faster per set

e.g.
male rx
ski
1. set @2:10/500m
2. set @2:05/500m
3. set @2:00/500m
4. set @1:55/500m
5. set @1:50/500m
6. set @1:45/500m
bike
1. @55rpm
2. @60rpm
3. @63rpm
4. @68rpm
5. @70rpm
6. @73rpm

female rx
ski
1. set @2:20/500m
2. set @2:15/500m
3. set @2:10/500m
4. set @2:05/500m
5. set @2:00/500m
6. set @1:55/500m
bike
1. @50rpm
2. @53rpm
3. @57rpm
4. @60rpm
5. @64rpm
6. @68rpm

a) movement prep
teams of two
as a relay
amrap 6min
200/150m row
10 samson stretches
10 prisoner good mornings
10 hollow rocks

b) conditioning
in teams of two
for time
2000/1600m row
60-50-40-30-20-10 reps
alt db snatches 25/15
toes to bar
wall balls 20/14
2000/1600m row

a) movement prep
2 rounds
50"on/10"off
step ups
down ups
samson stretch

b) skill: squat clean

c) conditioning
"Klepto"
4 rounds
for time
27 box jumps 60/50
20 burpees
11 squat cleans 70/50

compare to 1.4.2019

SWEATCLUB
a) movement prep
2 rounds
50"on/10"off
down ups
instep stretch + rotation

b) skill: ski

c) conditioning
6 rounds
45"on/15"off
ski
swings
bench hop overs
down ups

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

b) strength
5 sets on every 2min
4 push press > 80%

c) conditioning
amrap 18min
21/16cal row
15 ball slams 20/15
9 handstand push ups

scale 15/10, hand release push ups