WODs

  • So 2. Apr

    a) mobility 3min
    1:00 each
    hip crossover
    handwalk + push up
    instep rotation

    b) warm up 6min
    emom 6min
    1. 30sec (plate) hollow hold
    2. row
    3. 5 burpees + 5 db hang muscle snatches (each arm)

    c) conditioning 32min
    emom 32min (8 rounds)
    1. 10-20 plate sit ups
    2. 10-15 cal row
    3. 8-12 single db devils press
    4. res

  • Sa 1. Apr

    a) mobility 3min
    1:00 each
    instep rotation
    sumo squat stretch
    scorpion

    b) warm up 6min
    3 rounds
    A: 200m ski
    B: amrap
    3 muscle cleans
    3 front squats
    3 strict press

    c) team conditoning 30min
    in teams of 2
    on every 6min x 5 rounds
    500/400m ski
    amrap of "Macho Man"

    3 power cleans 60/40
    3 front squats
    3 push jerks

    *partners switch after each round.
    pick up where you left off

  • Fr 31. Mrz

    a) mobility 4min
    1:00 each
    inverted hamstring stretch
    instep rotation
    handwalk
    calf stretch

    b) warm up 6min
    3 rounds
    10-8-6 reps
    down ups
    ring rows
    deadlifts (build weight)

    c) deadlift 12min
    on the 2:00 x 6 Sets:
    5-5-3-3-1-1
    *start at 70-75% and build from there

    d) conditioning 14min
    amrap 14min
    6 burpee box jumps 60/50
    8 strict pull ups
    10 dumbbell snatches 25/20 kg

  • Do 30. Mrz

    a) mobility 4min
    1:00 each
    curtsy squats
    samson stretch
    kneeling ankle stretch (30s each)
    scorpion

    b) warm up 5min
    in teams of 2
    1 round (each)
    1:00 bike (>60/50)
    10 squats
    remaining time tall plank hold
    1:00 bike (>65/55)
    10 narrow stance squats
    remaining time handstand hold (nose to wall)

    c) pistol / handstand 10min
    emom 10min
    1. 6-10 pistols
    2. 30-45sec handstand hold

    d) conditioning 20min
    emom 20min
    1. max cal bike
    2. max wall balls 9/6

  • Mi 29. Mrz

    a) mobility 3min
    1:00 each
    scorpion
    table top bridge
    hip crossovers

    b) warm up 6min
    1 rounds
    300m row
    15 bench press (empty bar)
    200m row
    10 bench press (light weight)
    100m row
    5 bench press (moderate weight)

    c) bench press 12min
    on the 2:00 x 6 Sets:
    5-3-1-5-3-1 reps

    d) conditioning 20min
    for time
    800m row
    80 sit ups
    500m row
    50 push ups
    300m row
    30 toes to bar

  • Di 28. Mrz

    a) mobility 3min
    1:00 each
    instep rotation stretch
    box shoulder stretch
    back rack elbow rotations

    b) warm up 5min
    5-4-3-2-1 reps
    5 clean deadlifts
    5 tall muscle clean
    5 press
    5 front rack barbell step ups

    c) clean & jerk 12min
    build to heavy single for the day

    d) conditioning 15min
    10-9-8-7-6-5-4-3-2-1 reps for time
    db power cleans 20/15
    db push press
    db box step overs