WOD Blog

Warm Up
3 Min AMRAP
10x Shoulder Circles
10x Jumping Jacks
10x Samson Lunge

Movement prep
20/10 x 3
– Scapula Pullup / Pushup
– Buttkicks
– Kipping / Hollow Rocks
– Legswings

Skill
Advanced: Bar Muscle Up
Regular: Kipping PU
Beginner: PU with band

WOD
3 Rounds
5x Bar Muscle Up / C2B Pullup
10x C2B Pullup / Pullup
15x Pullup / Excentric Pullup
400m Run

Cool down
Hip/Lat-Mobility Flow

Warm Up
5 Min AMRAP
10x 90°-90°-Drill
10x Goblet Squat
5x Inchworm
5x Toes-to-heel rocks

Movement prep.
20/10
– High Hang Power Clean
– Frontsquat Hold
– High Hang Squat Clean

Skill/Strength
Complex:
– Power Clean
– Frontsquat
– Hang Squat Clean
– Frontsquat
10 Sets, E2MOM
Set 1+2: 3x Complex
Set 3+4: 2x Complex
Set 5-10: 1x Complex
(increase weight each set)

Finisher
10,9,8,7,6,5x
– V-Ups
– Squat Jumps

Warm Up
4 Min AMRAP
10x Buttkicks
10x alt. Legswings
5+5x Suitcase Deadlift
10x Goblet Squat

Movement prep.
Skill progression: Devils Press

WOD
25 Min AMRAP
400m Run
200m Db DB Carry
20x Devils Press
20x DB Squat
20x DB Push Press
20x DB Deadlift

Cool down
1 Min each
– Low Back Stretch

Warm Up
4 Min
Double Under Skill

Movement prep.
20/10 x 2
– Wallslides
– Scapula PullUp
– Scapula Pushup
– Hollow Hang / Hold
– Arch Hang / Hold

WOD prep.
Test individual movement capacity

WOD
EMOM, 6 Rounds
– 40x Double Under
– 20x Pullup
– 20x American Swing

Cool down
Shoulder Mobility Circiut

Warm Up
3 Min AMRAP
5x Inchworm
5x Plate Ground to overhead
10x Deadbug
10x Plate Ground to Overhead

Movement prep
20/10 x 3
– Hip Airplanes
– “
– alt. Single Leg Deadlift

Skill/ Strength
E2MOM, 7 Sets
Set 1+2:
10x Deadlift
Set 3+4:
7x Deadlift
Set 5+6+7:
5x Deadlift

2 Min Rest

EMOM, 7 Sets
1x Tempo Deadlift @5-X1

Finisher
18 – 12 – 6
– Psuhup
– Weighted Sit Up
– Jump over bar

Warm Up
4 Min AMRAP
10x Airsquat
5+5 Single Leg Lateral Jump
5x Toes to heel Rocks
5x Scapula Pushup

Movement prep.
3 Rounds
3x Tempo Frontsquat @32×1
3x Pushpress
1x Thruster

WOD
6 Rounds, E3MOM
Set 1+2:
20x Thruster
10x Jump over bar
200m Run
Set 3+4:
15x Thruster
10x Burpee over bar
200m Run
Set 5+6:
10x Thruster
10x Jump over bar
400m Run

Cool down
2 Rounds
5x Squat – Pike
10x Shoulder Circles

Warm Up
3 Min AMRAP
10x Jumping Jack
10x Airsquat
10x DB Deadlift

Movement prep.
20/10 x 2
– DB Frontsquat
– DB Push Press
-> DB Thruster
20/10 x 2
– DB Swing
-> DB Clean
-> DB Clean&Press
20/10 x 2
– DB Sumo Deadlift
-> DB Snatch

WOD
25 Min AMRAP
200m Run
20x Single Arm DB Thruster
200m Run
20x Single Arm DB Hang Clean&Press
200m Run
20x alt. DB Snatch

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

Movement prep.
3 Rounds, 5 Min total
10x Deadlift (increase weight each round)
5x American Swing

WOD prep.
Establish Deadlift weight

WOD
3 Rounds, 15 Min Timecap
21x V-Ups
15x American Swing
9x Deadlift

Cool down
2 Rounds
5x D.Dog-Cobra
5x Jefferson Curl

Warm Up
4 Min AMRAP
10x Airsquat
10x Sit Up
10x Samson Lunge

Movement prep.
20/10 x 2
– High Hang Snatch
– Overhead Squat
– Overhead alt. Reverse Lunge

Skill / Strength
15 Sets, EMOM
Complex:
Snatch- OHS- Hang Squat Snatch- 2x Oh Reverse Lunge

WOD
6 Rounds, 10 Min Timecap
1x Complex
10x V-Ups
10x Russian Twist

Cool down
2 Rounds
5+5x Lunge + T-Spine Rotation
5x D.Dog-Cobra

Warm Up
5 Min AMRAP
10x Scapula Pushup
10x Airsquat
10x Tabletop Reach
10x Lunge
5x Hindu Pushup
10x wlk. Googmorning

Movement prep
20/10 x 3
– Tempo Pushup
– Tempo Goblet Squat

WOD
20 Min AMRAP
20x Handrelease Pushup
30x Goblet Squat
40x Handrelease Pushup
50x DB Lunge
60x Handrelease Pushup
70x Suitcase Deadlift

Cool Down
2 Rounds
10x Bearhugs
1 Min
– Pec Stretch