WODs

ACHTUNG: wegen Wartungsarbeiten an der Heizungsanlage kann heute nur kalt geduscht werden! (aka HiLife Challenge Prep, Start 6. Januar 2025!)

a) mobility 3min
1:00 each
hand walk + push up
kneeling lat stretch
calf stretch

b) warm up 5min
on every 2:30 x 2
5 burpees
10 ring rows
50 single unders
remaining time row

c) bench press 12min
heavy set of 10

e) conditioning 16min
amrap 16min
10 burpee pull ups
50 double unders
25/20 cal bike / ski (switch each round)

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

b) warm up 8min
2 rounds
1:00 row
1:00 down ups
1:00 bike / ski
1:00 strict press

c) conditioning 35min
emom 35min (7 rounds)
1. 8-15 cal row
2. 8-15 burpees
3. 8-15 cal bike or ski
4. 10-20 push press 20/15kg
5. rest

a) mobility 3min
1:00 each
elbow instep rotation
hand walk
hip crossovers

b) warm up 5min
in teams of 2
2 rounds
10 straight leg sit ups
10 kb deadlifts / russian swings
partner rows

c) conditioning 30min
in teams of 2
amrap 30min
10/9/8 cal row
10 toes to bar
10 kb swings 32/24kg

on every 5:00 starting at 0:00
partner 1: 100m single arm kb farmers carry
partner 2: 200m run

a) mobility 3min
1:00 each
hand walk + push up
sumo squat stretch
calf stretch

b) warm up 4min
on every 2:30 x 2
5 front squats
5 strict press
5 thrusters
5 burpees
remaining time step ups

c) back squat 12min
heavy set of 10

repeat from 25.10.24

d) benchmark conditioning 12min
"Rahoi"
amrap 12min
12 box jumps
6 thrusters 40/30kg
6 bar facing burpees

compare to 8.11.23

e) lethal legs 4min
tabata (20'' on / 10'' off)
front squats (empty bar)
jumping lunges

HAPPY HALLOWEEN

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

b) warm up 4min
tabata (8 intervals)
hollow rocks / hold
arch rocks / hold

c) "Gruntwork from Hell(oween)" 33min
in teams of 2
for total reps

amrap 5min
wall walks

2min rest

amrap 5min
sled push 80/60kg

2min rest

amrap 5min
reverse sled drag 80/60kg

2min rest

amrap 5min
double kb front rack carry 24/16kg

2min rest

amrap 5min
db farmer carry 25/20kg

a) mobility & activation 5min
1:00 each
samson stretch
single unders
inverted hamstring stretch
single unders
calf stretch

b) barbell warm up 5min

c) deadlift 12min
heavy set of 10

repeat from 23.10.24

d) conditioning 18min
for time
60 double unders
30 deadlifts 60/40kg
60 double unders
15 hang power cleans
60 double unders
30 deadlifts
60 double unders
15 hang power cleans
60 double unders
30 deadlifts