WOD Blog2020-03-18T21:08:48+00:00

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Monday

26. Oktober 2020|

Warm Up 2 x (30/15)
Jumping Squats
Explosive Hip Extension
Handstand Hold

Mobility AMRAP 4
1 + 1 Lunge Complex
5 + 5 Shoulder Flexion

WOD Preparation 3 x (30/0)
DB Snatch Cycling
Burpee Box Jump Over
→ not for quantity!
→ increase weight up to WOD Load

WOD Open WOD 17.1
10 DB Snatch
15 Burpee Box Jump Over
20 DB Snatch
15 Burpee Box Jump Over
30 DB Snatch
15 Burpee Box Jump Over
40 DB Snatch
15 Burpee Box Jump Over
50 DB Snatch
15 Burpee Box Jump Over
→ TC: 20 min

Friday

23. Oktober 2020|

Warm Up AMRAP 5
5+5 Single Leg DL
1 lane High Kicks
1 lane Rotation Lunges
10 sec Arch Position

Specific Warm Up E2,5MO2,5M
Deadlifts
15 @ (empty bar)
15 @ 30 %
14 @ 45 %
13 @ 60 %

Strength E3MO3M
Deadlifts
12 @ 70 %
11 @ 70 %
10 @ 65 %

Finisher 8 (20/10)
Sit Up

Cool Down 5 min
10 Glute Bridge ↔ Packing
5+5 VFST Hip Rotation

Thursday

22. Oktober 2020|

Warm Up AMRAP 3
1 – 2 – 3 – …
Ring Row
Push Up
Air Squat

WOD Chelsea EMOM 30
5 Pull Up
10 Push Up
15 Air Squat

Cool Down 5 min
5+5 T-Floor Spine Rotation
5+5 Triceps Stretch

Wednesday

21. Oktober 2020|

Warm Up 4 min
Duck Game
→ Penalty: ???

Core Activation AMRAP 4 min
10 Window Wiper
1+1 Plank Circle
1+1 reverse Plank Circle

Skill 8 min
Kipping Progression

WOD 3 Rounds TC: 20
400 m Run
20 Wallball
20 Toes To Bar
20 Russian Twist

Cool Down 5 min
2 Lane backwards Hip Rotation
2 Lane each Arm Circle

Tuesday

20. Oktober 2020|

Warm Up AMRAP 4
1 lane Kosaq Squats
1 lane Hip Rotation →
1 lane Hip Rotation ←
10 Air Squat
1 lane High Kick
1 lane Rotation Lunge

Mobility 2 x 1 min each
Back Rack Position
5+5 Scorpion

Specific Warm Up E2,5MO2,5M
Back Squat
15 @ (empty bar)
15 @ 30%
14 @ 45%
13 @ 60%

Strength E3MO3M
12 @ 70%
11 @ 70%
10 @ 65%

Cool Down 5 min
5+5 T-Spine Rotation
5+5 Glute Stretch ↔ Quad Stretch

Monday

19. Oktober 2020|

Warm Up Amrap 6
5+5 Mountain Climber
1 Lane Rotation Lunges
5 Stick Thrusters
1 Lane Inchworm
5 explosive Hip Extension

Mobility 2 Rounds
Ankle (30/30)
Shoulder Flexion (60)
alternating Hip Rotation (60)

WOD Preparation
5 min alternating DB Thruster
5 min AKBS
→ increase weights up to WOD Load

WOD 21 – 15 – 9
alternating DB Thruster
Sandball Slam
AKBS
→ TC: 12 min

Cool Down 5 min
@ low intensity
Air Bike OR Rower OR Run

Friday

16. Oktober 2020|

Warm Up AMRAP 5
5+5 Suitcase DL
1 lane High Kicks
15 sec Packing
1 lane Rotation Lunges
10 sec Arch Hold

Mobility AMRAP 4
10 Glute Bridge ↔ Packing
10 D. Dog ↔ Cobra

Specific Warm Up E2,5MO2,5M
Deadlifts
15 @ (empty bar)
15 @ 30 %
14 @ 45 %
13 @ 60 %

Strength E3MO3M
Deadlifts
12 @ 70 %
11 @ 65 %
10 @ 65 %

Finisher AMRAP 3
DU/SU

Cool Down 5 min
10 Hernia ↔ Deep Squat
60/60 sec Pigeon

Thursday

15. Oktober 2020|

Warm Up AMRAP 5
5+5 Single Leg DL
5 explosive Hip Extension
10/30 UB DU/SU

WOD Prep
5 min DB Snatch
3 min DU
2 min Sit Up

WOD AMRAP 21
10, 20, 30, … DU → only completed Steps of 10 will count!
3 Rounds
20 alternating DB Snatch
20 Sit Up

Cool Down 5 min
5 D.Dog ↔ Cobra
5+5 Rotating Floor Circles

Wednesday

14. Oktober 2020|

Warm Up AMRAP 3
Command „Hop“

Mobility 3 min
10 Pass-Through
Frontrack Stretch

WoD Prep each 4 min
Snatch
Clean
immediately into 6 min
work up to WOD Load

WOD Three Wise Men
AMRAP 4
5 Hand Squat Snatche
10 Bar Facing Burpee
→ 2 min rest

AMRAP 4
10 Power Clean
20 Pull Up
→ 2 min rest

AMRAP 4
15 Box Jump Over
30 Wallball

Tuesday

13. Oktober 2020|

Warm Up AMRAP 4
10 Air Squat
1 lane Rot. Lunges
15 sec Arch Hold
15 sec Hollow Hold

Mobility 2 min each
Back Rack Position
Ankle Mobility

Specific Warm Up E2,5MO2,5M
Back Squat
15 @ (empty bar)
15 @ 30%
14 @ 45%
13 @ 60%

Strength E3MO3M
12 @ 70%
11 @ 65%
10 @ 65%

Cool Down EMOMx5
5 Slow Motion Air Squat (3-5-3)