WODs

a) mobility 3min
1:00 each
samson stretch
sumo squat stretch
calf tretch

b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. row
3. air squats
4. box step ups

c) conditioning 35min
emom 35min (7 rounds)
1. 3-6 wall walks
2. 10-15cal row
3. 10-16 single arm db thruster
4. 15-20 box jumps
5. rest

Sunday Endurance for Open Gym
on the 5:00 x 6-12 rounds
400 meter run
max. cal row

Team WODs im Loft

a) mobility 3min
1:00 each
hand walk
lat stretch
calf stretch

b) warm up 5min
amrap 5min
10 db deadlifts
10 burpees
10 ring rows
* partner holds plank position

c) conditioning 30min
in teams of 2
buy in: 1km partner run
into
amrap
2-4-6-8…
alternating db snatches 22,5/15kg
burpee to target
pull ups

a) warm up 6min
line drills

b) back squats 14min
4 sets
3 back squats
– rest 20 seconds –
3 db squat jumps (very light)
(build in weigh)

c) conditioning 10min
amrap 10min
8 toes to bar
8 db thrusters 2x15/10kg
12 db walking lunge steps

d) arms 6min
on every 1:30 x 4 sets
1 max. set db overhead triceps extensions

Open Gym
10:00-13:00 Uhr

a) mobility 3min
1:00 each
handwalk
sumo squat stretch
scorpions

b) warm up 5min
on every 2:30 x 2 rounds
10 scap. push ups
10 push ups
10 medball squats
*remaining time row

c) bench press 14min
4 sets
3 bench press
– rest 20 seconds –
3 plyo push ups
(build in weight)

d) conditioning 16min
tabata (20sec on/10sec off)
8 rounds each station

1. hand release push ups
2. row cal
3. wallballs 20/14lbs
4. row cal

score: total reps

Skill Class 18:00
wallball

a) mobility 3min
1:00 each
hamstring stretch on box
scorpions
calf stretch

b) warm up 5min
400m run
into
amrap
2-4-6-8...
box step ups
scap. push ups
straight leg sit ups

c) deadlifts 14min
4 sets
3 deadlifts
– rest 20 seconds –
2 max distance broad jumps
(build in weight)

d) conditioning 17min
for time
10 strict toes to bar
20 box jumps 75/60cm
40 db strict press* 2x15/10kg
800m run
40 db strict press*
20 box jumps
10 strict toes to bar

*rx+ option:
30 kipping handstand push ups