WODs

  • Di 4. Okt

    a) mobility 4min
    1:00 each
    warrior squat
    barbell ankle stretch
    front rack stretch
    marching plank

    b) warm up 5min
    1 round
    250/200m row
    10 push ups
    10 sit ups
    10 back squats (empty bar)
    250/200m row
    10 push ups
    10 sit ups
    10 front squats (empty bar)

    c) back squat / strict pull ups 15min
    A: 3-4 sets of 4-6 back squats @ 70-75%
    *4-5sec isometric
    B: 2-3 sets 12-20 strict pull ups / ring rows

    d) conditioning 15min
    for max reps
    amrap 5min
    750/600m row
    12 front squats 60/40
    max bar facing burpees

    amrap 5min
    750/600m row
    12 front squats 60/40
    max burpee pull ups

    amrap 5min
    750/600m row
    12 front squats 60/40
    max burpee box jumps 60/50

  • So 2. Okt

    a) mobility 4min
    1:00 each
    inverted hamstring stretch
    samson stretch
    instep rotation stretch
    prone snowangels

    b) warm up 6min
    emom 6min
    1. row
    2. plate ground to overhead
    3. plate overhead lunges

    c) conditioning 35min
    emom 35min (12 rounds)
    1. 10-15 cal row
    2. 5-10 plate ground to overhead + 5-10 plate overhead lunges
    3. rest

  • Sa 1. Okt

    a) mobility 4min
    2:00 partner hamstring stretch
    1:00 partner shoulder stretch

    b) warm up 6min
    on every 90sec x 4 rounds
    A: ski
    B: 5 deadlift (light weights) + 5 push ups + top of push up hold

    c) team conditioning 35min
    20 rounds for time
    5 deadlifts 100/70
    10 push ups
    150/100m ski

    *athletes switch after each completed round

  • Fr 30. Sep

    a) mobility 4min
    1:00 each
    barbell quad smash
    warrior squat
    barbell ankle stretch
    hip circles

    b) warm up 5min
    2 rounds
    15/12cal row
    12 squats
    9 sit ups
    6 ring rows

    c) back squat / strict pull ups 15min
    A: 3-4 sets of 4-6 back squats @ 65-70%
    *4-5sec isometric
    B: 2-3 sets 12-20 strict pull ups / ring rows

    d) conditioning 15min
    amrap 15min
    21 weighted sit ups 20/15
    15/12 cal row
    9 db thrusters 20/15

  • Do 29. Sep

    a) mobility 4min
    1:00 each
    alternating pigeon
    down dog and seal
    samson stretch
    glute bridge

    b) warm up 6min
    emom 6min
    1. cal bike
    2. burpee step ups

    c) deadlift / strict hanstand push ups 15min
    A: 3-4 sets of 4-6 deadlifts @ 65-70%
    *4-5sec isometric
    B: 2-3 sets of 12-20 strict or box hanstand push ups / push ups

    d) conditioning 16min
    emom 16min
    1. cal bike
    2. 10 single arm db snatches 20/15 + max single db box step ups 60/50

  • Mi 28. Sep

    a) mobility 4min
    1:00 min each
    scorpion
    calf stretche
    handwalk + push up
    hollow / arch hold (30s each)

    b) warm up 5min
    3-4 rounds
    5 burpees
    5 tall muscle cleans
    5 front squats
    50 rope jumps

    c) hang clean complex 10min
    build to heavy set of
    1 hang power clean + 1 hang squat clean

    d) conditioning 20min
    3 rounds for time
    30 bar facing burpees
    20 hang power cleans 60/40
    100 double unders

    *rest 1min between rounds