WOD Blog

Warm Up
4 Min AMRAP
5x D.Dog-Cobra
5x No Pushup Burpee
6x Box Step Up
10x Samson Lunge

WOD
25 Min AMRAP
10x Burpee over Box
20x DB Box Step Up
30x Box Jump
40x Lunge

Cool down
2 Rounds
5+5x Groiner into Hamstring Stretch
5x Jefferson Curl

Warm Up
4 Min AMRAP
20x Double Under
10x Pike into Squat
20x Double Under
10x Scapula Pushup

Mobility
Ankle Mobility

Movement prep.
20/10 x 3
– Frontsquat Hold
– Frontsquat
– Push Press

WOD prep.
10 Min to work up to Thruster weight

WOD
10 Sets, EMOM10
10,9,8…1x Thrusters
20,21,22…29x Double Under

Cool Down
2 Rounds
10x Ankle Circles
10x Shoulder Circles
1 Min each
Pigeon Stretch

Warm Up
Double Under Skill Practice

Movement prep.
3 Rounds
5x Box Jump
5x Tempo Pushup (@21X1)
5x KB Swing

WOD
5 Rounds, EMOM
– Double Under
– Box Jump
– Pushup
– KB Swings
(test max reps in 30 Sec for each exercise , then execute amount of reps for each round)

Cool down
1 Min each
– Calf Stretch
– Chest Stretch

Warm Up
I) 3 Min AMRAP
10x Deadbug
10x Plate Ground to Overhead
II) 3 Rounds
10x Romanian Deadlift
10x Bent over Row
5+5x Single Leg Deadlift

WOD / Strength
5 Sets, every 2 Min
10x Deadlift
4 Sets, every 90 Sec
5x Deadlift
(increase weight each set)
5 Sets, every 1 Min
1x Deadlift
(build up to heavy single for the day)

Finisher
I) Timecap 5 Min
21 – 15 – 9
Pushup
Plate Row

II) TABATA
Plate Ground to Overhead

Warm Up
3 Rounds
5x Airsquat
5x Toes to heel Rocks
5x Squat into Pike

3 Rounds
5x D.Dog-Cobra
5x Scapula Pushup
10x Windmill

Movement prep / Skill
Dumbbell Frontrack
– Dumbbell Squat
– Dumbbell Push Press

WOD
3/2 Min Interval, 3 Rounds
1st Round AMRAP
30x Dumbbell Push Press
30x Dumbbell Squat
30x Dumbbell Clean

2nd Round AMRAP
20x Dumbbell Push Press
20x Dumbbell Squat
20x Dumbbell Clean

3rd Round AMRAP
10x Dumbbell Push Press
10x Dumbbell Squat
10x Dumbbell Clean

Cool Down
2 Rounds
5x Squat into Pike
5x Jefferson Curl
10x Shoulder Circles

Warm Up
4 Min AMRAP
10x Samson Lunge
10x Glutebridge
10x Airsquat
10x No Pushup Burpee

Skill
EMOM, 4Sets
5x High Hang Power Clean (empty bar)

EMOM, 4 Sets
5x Hang Power Clean (increase weight)

WOD I
Every 90 Sec, 6 Rounds, perform as unbroken complex
5x Hang Power Clean
6x Backrack Reverse Lunge
5x Back Squat

WOD II
10,8,6,4,2x
– Deadlift
– Burpee over bar

Cool down
2 Sets
10x Walking Good Morning
10x Jefferson Curl

Warm Up
4 Min AMRAP
10x Lemon Squeezes
10x Jumping Jack
10x Scalupa Pushup
10x Jumping Jack
10x Shoulder Circles

WOD I
3 Rounds
30 Sec V-Ups
30 Sec Hollow Hold
30 Sec V-Ups
30 Sec Rest
30 Sec PushUp
30 Sec Rest

WOD II
3 Rounds
30 Sec Single Arm Overhead Carry/Hold
30 Sec Single Arm Frontrack Carry/Hold
60 Sec Single Arm Farmers Carry/Sidebends

Finisher
TABATA Slamballs

Cool Down
1 Min each
– Hip Flexor Stretch (L)
– Hip Flexor Stretch (R)
– Seal Stretch

Warm Up
3 Min AMRAP
10x Box Step Up
10x Buttkicks
5+5 Dumbbell Sumo Deadlift
5x Hindu Pushup

Movement prep / Skill
Dumbbell Snatch Progression

WOD
2 Rounds
Every 3 Min, 1 Min Rest in between
400m Run + AMRAP Burpee Box Jump
400m Run + AMRAP Dumbbell Box Step Up
400m Run + AMRAP alt. Dumbell Snatch

Cool Down
1 Min each
– Low Back Stretch

Warm Up
4 Min AMRAP
10x Passthrus
10x 90-90-Drill
5x Toes-to-heel Rocks
5x D.Dog-Cobra

Movement prep
20/10 x 3
– Overhead Stretch
– Overhead Squat Hold
– Buttkicks

WOD
„Nancy“
5 Rounds
400m Run
15x Overheadsquat (43/30kg)

Cool down:
2 Rounds
5+5x Groiners into Hamstring Stretch
5+5x Lunge + T-Spine Rotation