WODs

a) mobility 3min
1:00 each
elbow instep rotation
down dog to seal
calf stretch

b) warm up 6min
in teams of 2
10 step ups
10 straight let sit ups
10 single arm db swings (5/side)
partner bikes

c) conditioning 30min
in teams of 2
amrap 30min
60/54/48 cal bike
50 box jump overs
40 toes to bar
30 alt. synchro db snatches 22.5/15kg

a) mobility 3min
1:00 each
elbow instep rotation
hand walk
sumo squat stretch

b) warm up 4min
tabata
air squats
burpees

c) back squat 10min
max unbroken back squats @ 90%*

*add 5kg from last attempt on 12.4.2024.
only work to technical failure

d) conditioning 15min
"Half Kalsu"
for time
50 thrusters 60/40kg
emom 5 burpees (starting at 0:00)

e) push up 5min
3 x big set of push ups

rest 1 min between sets.

a) mobility 3min
1:00 each
down dog to seal
calf stretch
kneeling lat stretch

b) warm up 5min
3 rounds
10 ring rows
10 kb deadlifts
100m run

c) conditioning 30min
6 rounds for time
12 pull ups
21 swings 24/16kg
400m run

1min rest between rounds

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

b) warm up 5min
on every 2:30 x 2
10 good mornings
10 medball squats
10 medball press
remaining time plank

c) deadlift 10min
max unbroken deadlifts @ 90%*

*add 5kg from last attempt on 10.4.2024.
only work to technical failure

d) conditioning 18min
for time
50 deadlifts 90/65kg
100 wall balls 20/14lbs
150 sit ups

partition however

Beat The Coach: Leo 13:20

a) mobility & warm up 5min
line drills

b) strict press 8min
max unbroken strict press @ 90%

to technical failure

c) push up 4min
on every 0:30 x 8
5-15 push ups

d) conditioning 20min
for time
1000/900m row
100 double unders
1000m run
100 double unders
1000/900m row

Pfingsmontag

Open Gym 10-13:00