WODs

a) mobility 3min
1:00 each
instep rotation
lat stretch
sumo squat stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 air squats
10 elbow rotations
10 burpees
*remaining time row

c) back squats 15min
set 1 5 reps at 83%
set 2 3 reps at 88%
set 3 1+ reps at 93%

d) conditioning 15min
2 sets
amrap 6min
1000/900m row
20 front squats 40/30kg
max lateral burpees over barbell in remaining time
3min rest between sets
score total burpee reps

a) mobility 4min
1:00 each
samson stretch
lying hip cross over
lat stretch
scorpions

b) warm up 4min
40sec on/ 20sec off x 4 rounds
1. ski/bike
2. ring rows
3. db deadlifts
4. bike/ski

c) conditioning 30min
on the 1:30 x 10 sets
20-18-16-14-12-10-8-6-4-2 db hang power snatches 22,5/15kg
cal ski in the remaining time
directly into
on the 1:30 x 10 sets
1-2-3-4-5-6-7-8-9-10 strict pull-ups
cal bike in remaining time

score: total cal

a) mobility 3min
1:00 each
sumo squat stretch
scorpions
lying hip cross over

b) warm up 4min
amrap 4min
10 air squats
10 good mornings
10 scap. push ups

c) deadlifts 15min
set 1 5 reps at 83%
set 2 3 reps at 88%
set 3 1+ reps at 93%

d) conditioning 12min
amrap 12min
12 deadlifts 60/45kg
9 wallballs 20/14lbs
6 push-ups

e) core 4min
tabata (20sec on / 10sec off) x 8 sets
russian twists 20/14lbs

Skill Class 18:00
deadlifts + wall balls

a) mobility 3min
1:00 each
instep rotation
lat stretch
calf stretch

b) warm up 5min
on every 2:30 x 2 rounds
100m run
10 ring rows
20 mountain climbers
*remaining time row

c) bent over row 12min
4 sets
10 bent over row
(build in weight)

d) conditioning 18min
on the 3:00 x 6 rounds
15/12cal row
15 sit-ups
100m run
score: slowest round

a) mobility 4min
1:00 each
samson stretch
hand walk
lat stretch
scorpions

b) warm up 4min
amrap 4min
10 push ups
10 db deadlifts
10 step back lunges

c) bench press 15min
set 1 5 reps at 83%
set 2 3 reps at 88%
set 3 1+ reps at 93%

d) conditioning 15min
on the minute x 15 (5 rounds)
min 1 4 burpees + max db push press
min 2 4 burpees + max db hang cleans
min 3 4 burpees + max db front rack step back lunges
dumbbells 2x15/10kg
score: sum total of lowest reps

Skill Class 18:00
db hang clean + push jerk

a) mobility 3min
1:00 each
sumo squat stretch
lat stretch
scorpion

b) warm up 6min
30sec on / 15sec off x2 rounds
1. air squats
2. bike/ski
3. side plank
4. scap. push ups

c) conditioning 35min
emom 35min (7 rounds)
1. 12-16 goblet squats
2. 10-15cal bike/ski
3. 16-20 russian twists
4. 10-14 bench dips
5. rest

Sunday Endurance for Open Gym
3 sets
5:00 bike
2:00 bike
aerobic power [lactate threshold]