WODs

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

b) warm up 5min
on every 2:30 x 2 rounds
10 elbow rotations
15sec. deep front squat hold
10 step back lunges
*remaining time row

c) fronst squat 14min
4 sets
3 front squats
(heavier than last week)

d) conditioning 12min
for time
5 rounds
15/12cal row
9 front squats 50/35kg

e) stability 4min
30sec. on / 15sec. off (6 sets)
1. top of ring row hold
2. wall sit

Skill Class 18:00
front squat + row

a) mobility 3min
1:00 each
seated pike stretch
hand walk
scorpions

b) warm up 4min
amrap 4min
10 straight leg sit ups
10 hang high pulls
10 elbow rotations

c) skill 6min
hang power clean

d) hang power clean 12min
4 sets
3 hang power cleans
(same weight across)

e) conditioning 10min
amrap 10min
10 hang power cleans 50/35kg
10 toes to bar

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

b) warm up 5min
on every 2:30 x 2 rounds
10 burpees
10 scap. push ups
*remaining time double under practice

c) push press 12min
4 sets
3 push press
(heavier than last week)

d) conditioning 12min
amrap 12min
9 push press 40/30kg
6 burpees
30 double unders

e) shoulder 6min
30sec. on /15sec off (4 rounds each)
1. prone snow angels
2. z-press overhead hold (empty bar)

Skill Class 18:00
push press + double under

a) mobility 3min
1:00 each
hand walk
instrep rotation
lat stretch

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

c) conditioning 35min
emom 35min (7 rounds)
1. 3-6 wall walks
2. 8-12 strict supinated pull ups
3. 12-18 jumping lunges
4. 20 russian twists
5. rest

Sunday Endurance for Open Gym
3 sets (pick your erg)
6:00 moderate pace [rpe 6]
0:30 sprint pace [rpe 9]
3:30 easy pace [rpe 3]
aerobic power [lactate threshold]

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

b) warm up 5min
amrap 5min
10 box step ups
10 medball thruster

*partner is rowing

c) conditioning 30min
in teams of 2
on the 10:00 x 3 rounds:
500/475/450m row
80 wallballs 20/14lbs
50 box jumps 60/50cm

score: slowest round

a) mobility 3min
1:00 each
samson stretch
hand walk
scorpions

b) warm up 5min
on every 2:30 x 2 rounds
10 snatch grip hang high pulls
10 behind the neck push press
*remaining time bike/ski

c) skill 8min
hang power snatch

d) hang power snatch 8min
on every 1:00 x 8 sets
2 hang power snatches
(build in weight)

e) conditioning 13min
amrap 1min x 4 rounds
5 devils press2x15/10kg
max. cal bike/ski
• rest 3min between rounds

score: total cal