Mon 31 Jan

Dumbbell C&J

Warmup: 3 minute on machine (rowing)

WOD: 20 min. AMRAP of:

  • 8 toes to bar
  • 12 cal. rowing/ other machine
  • 10 Clean & Jerks (~ 15 kg men, 10kg women)

3 rounds of:

  • 30 – 40 sec. super man hold
  • 12 Dumbbell Lunges
  • 8 Hand-release Push Ups

Tabata: core abs

Some stretching as cool down

WOD
Wed 26 Jan

Snatches and burpees

Warmup: 3 min. machine

Practice: snatches

WOD: 12 min time cap:

  • Every minute: 6 box jump burpees
  • 40 snatches in total
WOD
Mon 24 Jan

Overhead Squats

Warmup: 3 min. on machine

Practice: 5×5 Overhead Squats

WOD: former Lowland Throwdown: 9 min time cap with a dumbbell

1. 3 rounds of:

  • 40 Double unders (or max 30 sec.)
  • 25 one arm front squats

2. 3 rounds of:

  • 40 Double unders (or max 30 sec.)
  • 25 one arm shoulder to overheads

3. last minutes AMRAP of:

  • 40 Double Unders
  • 25 one arm thrusters
WOD
Wed 19 Jan

Deadlifts

Warmup: 3 min. machine

Practice: deadlifts

WOD: something fun…

WOD
Mon 17 Jan

Clean & Jerks

Warmup: 3 min on machine

Practice: Clean ‘n Jerks

WOD:

  • 500 m rowing
  • 25 burpees
  • 500 m rowing
  • 50 lunges
  • 500 m rowing
  • 50 thrusters
WOD
Thu 16 Sep

Thursday Training

Warmup: round around the hill, mountain climbers, Jumping Jacks,

Technique: Squats, Push Ups

WOD: for time, 5 times, max. 20 min.

  • 10 Push-Ups
  • 20 Tuck Jumps
  • 30 Sit-Ups
  • 40 Air Squats
  • 30 sec. plank

Cooling down: some stretching

WOD
Mon 13 Sep

Swing’n around

Warmup: 3 min. of rowing/ cycling, 4 Turkish get-up

Technique: Kettlebell swings & Goblet Squats

WOD: 24 min. EMOM. 50 sec., 10 sec. rest:

  • Sit-Ups
  • Box Jumps
  • Push-Ups
  • Kettlebell Swings
  • Goblet Squats
  • Rest
WOD
Wed 08 Sep

Open Wednesday Class

Warmup: 3 min machines., 10 min. drills

Technique: Overhead Press

WOD: 10 min. AMRAP (as many rounds as possible)

  • 15 Burpees
  • 10 Lunges, plate of weight Push Out
  • 5 Seated Overhead Presses with plate of weight
WOD
Mon 06 Sep

Open Monday Class

Warmup: 3 min. machines

Technique: Air Squats & Front Squats

WOD: 10 min. AMRAP (as many rounds as possible)

  • 5 Push-Ups
  • 10 Sit-Ups
  • 15 Air Squats

WOD
Wed 07 Jul

Last WOD – Gotta push it all

Warmup: 3 min. machines

WOD:

  • Dumbbell Deadlifts
  • Dumbbell High-Cleans
  • Dumbbell Jerk
  • Double Unders
  • Kettlebell Swings
  • Goblet Squats
  • Box Jumps
  • Pull-Ups
  • Sit-Ups
  • Push-Ups
  • Hand-Stand Holds
  • Sled Push
WOD
Mon 05 Jul

Clean ‘n Jerks

Warmup:

  • 3 min. machines
  • 10 Air Squats + Rotation
  • 10 Downward facing dog + upward facing dog
  • 10 Push-Ups

Technique:

  • Clean ‘n Jerks

WOD 1: Dumbbell DT & Burpees 10 min. time cap

  • 21 Burpees
  • 12 Dumbbell Deadlifts
  • 18 Burpees
  • 9 Dumbbell High Pull Cleans
  • 15 Burpees
  • 6 Dumbbell Shoulder-to-Overheads¬†
  • 12 Burpees

WOD 2: Dumbbell DT & Air Squats 10 min. time cap

  • 21 Air Squats
  • 12 Dumbbell Deadlifts
  • 18 Air Squats
  • 9 Dumbbell High Pull Cleans
  • 15 Air Squats
  • 6 Dumbbell Shoulder-to-Overheads¬†
  • 12 Air Squats

WOD
Wed 30 Jun

Bench Presses

Warmup: 2 min. machines

10 Push-Ups

20s. Active Hangs

10 Band Pull Aparts

10 Banded Good Mornings

Technique: Bench Press

WOD: EMOM w:

  • Sled Push
  • Sand bag Carry
  • Slam Balls
  • Rope climbs

WOD
Thu 24 Sep

Thursday Training

Warm up:

  • 400 m run (half way over the hill, and back)

3 rounds – on place:

  • 3 Inch Worms
  • 10 Shoulder Taps (5 each side)
  • 10 Squat reaches (5 each side)

Dead by (10 min.): (warm up: active/ passive hangs and scapular push ups)

So first min. 1 Pull Up & 1 Push Up, 2nd minute: 2 of each etc.

  • Pull Ups
  • Push Ups

METCON WOD 6 min, 1.5 min rest – Choose scaling: 15-12-9/ 12-9-6/ 9-6-3,

  • 400 m buy in run
  • Burpees
  • Air Squats
  • Sit-Ups
    Repeat 3 times in total

Core Tabata:

  • Rainbows
  • Push up position Plank
  • Bicycle Crunch

WOD
Wed 23 Sep

Back Squats

Warm up:

  • 2 min machine (rowing/ skiing/ assault bike)
  • 20 Lunges
  • 20 Squat Rotations
  • 20 s. Wrist Rotations
  • 20 Super mans

Skill: Back Squat

BAMF WOD: 21 – 15 – 9:

  • Back Squats
  • Front Squats
  • Overhead Squats

WOD
Tue 22 Sep

Sumo Deadlift High Pull

Warm up: 2 rounds:

  • Run 200 m
  • 10 kettle bell good mornings
  • 10 Goblet Squats
  • 10 Kettle bell High Pulls

Skill: Sumo Deadlift High Pull

WOD: 25 min. AMRAP

  • 50 Wall Balls
  • 20 Push Ups
  • 50 Bird Dogs
  • 20 Sumo Deadlift High Pull
  • 50 Sit Ups
  • 20 Front Squats
  • 50 Burpees over barbell

Core: Tabata

WOD
Mon 21 Sep

Snatches 🏋️‍♂️

Warming up: Practice with stick and barbell for snatches

Skill: Snatches

WOD: 6 min AMRAP

  • 2 Barbell Snatches
  • 2, 4, 6 (adding two each round)…x burpees
WOD
Thu 17 Sep

Thursday Training

Warm up:

  • Run around campus
  • Bring Sally Up

WOD 1:

  • Jump with as less jumps as possible 15 meters (on two feet)
  • Do burpees (the same number of jumps) at the other side
  • Jog back
  • 15 Box Jumps

WOD 2: 4 min. sprint relay, with 3 people in one lane. One runs to the other side, two others rest.

WOD 3: Band stratches

Core: Tabata

WOD
Wed 16 Sep

Push Jerks

Warm up: 2 rounds

  • 200 m run
  • 10 Broad Jumps
  • 10 Pike Push-Ups
  • 20 Mountain Climbers

Skill: 5×5 Push Jerk

WOD: BAMF V2 – for time

  • 21 Push Jerks
  • 15 Push Presses
  • 9 Strict Presses
WOD
Tue 15 Sep

Overhead Squats

Warm up:

  • 10 Pass Throughs
  • 20 s. Downward facing dogs
  • 20 s. Upward Facing dog
  • 10 Russian Baby Makers

Skill: 5×5 Overhead Squats

WOD: 10-9-8-7-6-5-4-3-2-1:

  • Box Jumps
  • Overhead squats
  • Kettle bell swings

Core: Tabata

WOD