WODs

a) mobility 3min
1:00 each
90/90 hip rotation
sumo squat stretch
instep rotation

b) warm up 5min
on every 2:30 x 2 rounds
10 reverse lunges
10 straight leg sit ups
10 scap. pull ups
*remaining time bike/ski

c) back squats 15min
3 sets
5 back squats at 75-85%

d) conditioning 15min
for time
25 toes to bar
25/20cal bike/ski
50 double db front rack lunges 2x15/10kg *
25/20cal ski/bike
25 toes to bar
*rx+ option: overhead lunges
muscular endurance & vo2 max

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

b) warm up 4min
amrap 4min
10 prone snow angels
10 scap. push ups
10 good mornings

c) skill 8min
emom 8min
level 3: 3-5 strict handstand push ups
level 2: 3 negative handstand push ups
level 1: 6-8 double db z-press

d) workout prep 7min
deadlift + hang power clean

e) conditioning 15min
for time
5 rounds
12 deadlifts
9 handstand push-ups
6 hang power cleans
barbell: 70/50kg
muscular endurance & vo2 max

Skill Class 18:00
hang power clean + push jerk

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. air squats
2. bike/ski
3. ring rows
4. prone snow angels

c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 wall balls
2. 10-15cal bike/ski
3. 5-10 strict pull ups
4. 20-30sec hollow hold
5. rest

lactate threshold & muscular endurance

Sunday Endurance for Open Gym
choose your erg
10-15 rounds
1:30 moderate-hard (rpe 6-8)
0:30 easy (rpe 3)

aerobic power

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

b) warm up 5min
amrap 5min
10 burpee box step ups
10 prone snow angels
*partner is holding plank position

c) conditioning 30min
in teams of 2
amrap
2:00 on /00:30 of x 12 rounds
1. burpee box jumps 60/50cm
2. push press 50/35kg
3. sit ups

score: total of the lowest reps of each station

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

b) warm up 4min
amrap 4min
10 air squats
10 db deadlifts
10 scap. push ups

c) front squats 14min
3 sets
5 front squats at 75-80%

d) conditioning 8min
amrap 8min
2-4-6-8…
alternating db snatches
goblet squats
dumbbell: 25/20kg *
rx+ option: 30/22,5kg
score: rounds + reps
vo2 max & muscular endurance

e) leg stability 6min
3 rounds
0:20 air squat hold + 10 air squats
0:20 glute bridge hold + 10 glute bridges
rest 60 seconds between rounds
muscular endurance &stability

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. shuttle runs
3. plank hold
4. feet supported rope pull ups

c) conditioning 29min
6 rounds
1:00 of wall walks
1:00 of shuttle runs
1:00 of double kb front rack carry 2x24/16kg
1:00 of rope pull ups *
1:00 of rest

rx+ option: L-sit rope pull ups
score: sum of lowest reps at each station
lactate threshold & muscular endurance