WODs

a) mobility 4min
1:00 each
samson Stretch
90/90 hip rotation
calf stretch
hand walk

b) warm up 4min
amrap 4min
10 good mornings
10 box step ups
10 elbow rotations

c) front rack reverse lunges 15min
3 sets
6 front rack reverse lunges (3/leg)

d) conditioning 14min
for time
6 rounds
10 d-ball box step-ups 20/15kg
8 box jumps 60/50cm
6 deadlifts 110/75kg

Skill Class 18:00
deadlifts

a) mobility 4min
1:00 each
hand walk
instep rotations
calf stretch
lat stretch

b) warm up 6min
40 on / 20 off x6
1. bike
2. single under
3. db deadlifts

c) conditioning 29min
8 sets each of [0:20 work / 0:10 rest]
2 rounds
1. bike
2. double under
3. alternating db hang power snatches 22,5/15kg
-1min rest after each station

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

b) warm up 4min
amrap 4min
10 straight leg sit ups
10 push ups
10 ring rows

c) strict press 13min
3 sets
3 strict press

d) conditioning 15min
amrap 15min
7 toes to bar
7 push press 40/30kg
7 front squats
7 pull ups

Skill Class 18:00
toes to bar

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. row
3. step back lunges
4. ring rows

c) conditioning 35min
emom 35min (7 rounds)
1. 3-7 wall walks
2. 10-15cal row
3. 12-16 jumping lunges
4. 8-12 barbell bent over row
5. rest

Sunday Endurance for Open Gym
5 rounds:
2:00 run 2:00 row 2:00 bike
round 1: rpe 2
round 2: rpe 3
round 3: rpe 4
round 4: rpe 5
round 5: rpe 6
aerobic power [lactate threshold]

a) mobility 3min
1:00 each
samson stretch
calf stretch
instep rotations

b) warm up 5min
amrap 5min
10 air squats
10 db deadlifts
10 box step ups
*partner is biking/skiing

c) conditioning 30min
in teams of 2
for time
buy in
50/45/40cal bike/ski
into
100 synchro air squats
100 single arm devils press 22,5/15kg
100 box jumps 75/60cm
into
buy out
50/45/40cal ski/bike
* partition middle part however you’d like

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

b) warm up 4min
amrap 4min
10 good mornings
10 hang high pulls
10 push presses

c) deadlift 15min
build to heavy set of 5

d) skill 7min
clean & jerk

e) conditioning 8min
for time
75 clean & jerks 40/30kg