WOD Blog

Warm Up
4 Min AMRAP
10x 90°-90°-Drill
10x Airsquat
10x „Schwimmer“
10x Jumping Jack

Movement prep
20/10 x 2
– Snatch Grip BTN Press
– Overhead Squat Hold
– Overhead Squat

Skill/Strength
EMOM, 6 Sets
10, 10, 8, 8, 5, 5

WOD
10x Overheadsquat
40x Wallball
10x Overheadsquat
30x Wallball
10x Overheadsquat
20x Wallball

Cool down
10x Shoulder Circles
1 Min Childs Pose

Warm Up
4 Min AMRAP
10x 90°-90°-Drill
10x Airsquat
10x Scapula Pushup
10x Tabletop Pulses

Movement prep.
1) 20/10 x 2
– Support on Rings Top Position
– Support on Rings Bottom Position
2) 20/10 x 2
– Clean 1st Pull
– Hang Power Clean
– Squat Clean

WOD
„Elizabeth“
21 – 15 – 9
– Cleans
– Ring Dips

Cool Down
1 Min
– Chest Stretch
– Pigeon Stretch
– „

Warm Up
4 Min AMRAP
5x KB Swing
10x Hollow Rock
5x D.Dog-Cobra
10x Samson Lunge

Movement prep
20/10 x 3
– Wallslides
– Handstandhold
– Scapula Pullups

Skill
Kipping MU / Pullup

WOD
12 Min AMRAP
5x Muscle Up / 10x Pullup
10x Handstandpushup /20x Pushup
20x American KB Swing /30x KB Swing

Cool Down
Shoulder Mobility Flow

Warm Up
Line Drills (Running Warm Up)

Movement prep.
3 Rounds
5x Wallball
5x Box Jump

WOD
„Kelly“
5 Rounds
400m Run
30x Box Jump
30x Wallball

Cool Down
2 Rounds
5+5x Groiner – Hamstring Stretch
5x D.Dog-Cobra
1 Min
– Calve Stretch

Warm Up
3 Min AMRAP
10x Jumping Jack
10x Plate Ground to Overhead
5x Inchworm

Mobility
2 Rounds
10x 90°-90°-Drill
5x Toes-to-heel Rocks
5x Squat-Pike
5+5x Squat + T-Spine Rotation

Movement prep.
20/10 x 2
– Snatch Grip BTN Press
– Sotts Press
– High Hang Snatch

Skill/Strength
Complex
Overheadsquat – Snatch Balance – Hang Squat Snatch – Squat Snatch
3 Sets, EMOM
5 Sets, every 90 Sec.
3 Sets, E2MOM

Finisher
3 Min AMRAP
1,2,3…x
– Hang Snatch
– Pushup
– Airsquat

Warm Up
3 Min
Rowing Skill

Movement prep.
20/10 x 3
– Power Clean
– Frontsquat
– Hang Squat Clean

WOD prep.
Test workout weights

WOD
3/2 Min Interval, 4 Rounds
1.
– 50/35cal Row
+ AMRAP Hang Squat Cleans
2.
– 50/35cal Row
+ AMRAP Push Press
3.
– 50/35cal Row
+ AMRAP Squat Cleans
4.
– 50/35cal Row
+ AMRAP Shoulder to Overhead

Cool Down
2 Rounds
10x 90°-90°-Drill
5+5 Lunge + T-Spine Rotation

Warm Up
4 Min AMRAP
10x Plate Jumps
5x Plate Ground to Overhead
10x Glutebridge
5x Plate Ground to Overhead

Movement prep.
20/10
– Deadbug
– Romanian Deadlift
– Bent over row

Skill/Strength
Deadlift
5 Sets, E2MOM
10x Deadlift
(increase weigth each set)

WOD
12 Min AMRAP
12x Deadlift
21x Box Jump

Cool down
1 Min
– Calve Stretch
– “
– Child Pose

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

Movement prep
20/10×3
– Tempo Goblet Squat @32×1
– Tempo Goblet Squat @ 1-x1
– Squat-Pike

WOD
„Karen“
150x Wallball

Outdoor Option:
„Isabel“
30x Snatch

Cool down
2 Rounds
5+5 Groiner-Hamstring Stretch
10x Shoulder Circles

Accessory work
E2MOM
10x Single Leg Deadlift (L)
10x Single Leg Deadlift (R)
10x Arch Hold + Shoulder Drill

Warm Up
4 Min AMRAP
10x alt. V-Ups
10x Lunges
5x D.Dog-Cobra
5x Decksquat

Movement prep.
20/10 x 3
– TTB Drill
– Scapula Pullup
– Goblet Lunges

WOD
17 Min AMRAP
20x Toes to Bar
20x Db. KB Frontrack Lunges
20x Deck Squats
20x KB Deadlift

Cool down
1 Min
– Seal Stretch
– Pigeon Stretch

Warm Up
3 Min Warm Up
5x Inchworm
10x Split Jump
10x Samson Lunge

Movement prep.
20/10 x 3
– Vertical Jump
– Hindu Pushup
– Jerk Drills

Skill
Complex:
1x Push Press  2x Push Jerk 2x Split Jerk
4 Sets, EMOM
4 Sets, E2MOM
(increase weight each set)

WOD
12 – 8 – 4
Shoulder to Overhead
21 – 15 – 9
Burpee over bar

Cool down
1 Min each
– Chest Stretch
– Child Pose