WODs

a) movement prep
2 rounds
40"on/10"off
step ups
sumo squat stretch

b) prehab
2 rounds
30"on/10""off
kb bottom of squat hold
hollow hold

c) strength
5 supersets
5 backsquats >77%
5 high box jumps 100/80

d) conditioning
amrap 10min
20 swings 24/16
10 burpee box jump overs 60/50

SWEATCLUB
a) movement prep
tabata
down ups
samson stretch

b) skill: db single arm hang clean & jerk

c) conditioning
8 rounds
30"on/15"off
bike
db single arm hang clean & jerk
burpees
alt db frontrack lunges

a) movement prep
2 rounds
40"on/10"off
jumping jacks
handwalk with 3 sec pause on top

b) skill: kb high pull

c) conditioning
emom 25min
1. 3 wall climbs
2. 15 kb high pulls
3. 20 alt single leg v-ups
4. 12 kb step ups
5. rest

ENDURANCE
a) movement prep
400m run
250m row

b) prehab
tabata
hollow rocks
arch rocks

c) conditioning
for max reps
10 rounds
1min on/1min off
10 shuttle runs (10m)
max cal row

5min rest

10 rounds
for max reps
1min on/1min off
15/10cal row
max shuttle runs (10m)

a) movement prep
2 rounds
20"on/10"off
jumping jacks
samson stretch
handwalk

b) prehab
2 rounds
30"on/10"off
marching plank
reverse snow angels

c) conditioning
in teams of two
for time
140cal bike
100 alt db snatches 25/15
80 db step overs 60/50
100 alt db snatches 25/15
140cal ski

time cap 30min

male/female 120
female/female 100

a) movement prep
amrap 6min
200m run
10 sumo squat stretch
10 lat stretch

b) prehab
2 rounds
30"on/10"off
hollow hang
top of push up hold

c) conditioning
"Daniel"
for time
50 pull ups
400m run
21 thruster 40/30
800m run
21 thruster 40/30
400m run
50 pull ups

compare to 14.08.2019

time cap 30min

SWEATCLUB
a) movement prep
2 rounds
30"on/10"off
down ups
handwalk + push up

b) skill: db push press

c) conditioning
6 rounds
45"on/15"off
ski
db push press
box jumps
burpee on plate

a) movement prep
2 rounds
40"on/10"off
rope jumps
inverted hamstring stretch

b) prehab
3 rounds
30"on/10"off
side plank hold/side
hollow hold
reverse plank hold

c) strength
5 sets on every 2min
5 sumo deadlift >78%

d) conditioning
for time
6 rounds
40 double unders
8 double db burpee deadlift 22,5/15

time cap 15min

a) movement prep
teams of two
2 rounds
45"on/15"off
bike
handwalk + push ups

b) prehab
2 rounds
30"on/15"off
nose to wall handstand hold
hollow hang

c) strength
10-1 strict hspu
1-10 strict pull ups

d) conditioning
3 rounds for total reps
amrap 3min
20 ball slams 20/15
20 sit ups
max cal bike
3min rest

SWEATCLUB
a) movement prep
2 rounds
40"on/10"off
jumping jacks

sumo squat stretch
b) skill: row

c) conditioning
emom 25min
1. 15 wall balls
2. 15 sit ups
3. 15/10cal row
4. 15 parallette hops

rx+ 20, 20/10
scaled 10,10/8