WODs

a) warm up 6min
line drills

b) back squats 14min
4 sets
3 back squats
– rest 20 seconds –
3 db squat jumps (very light)
(build in weigh)

c) conditioning 10min
amrap 10min
8 toes to bar
8 db thrusters 2x15/10kg
12 db walking lunge steps

d) arms 6min
on every 1:30 x 4 sets
1 max. set db overhead triceps extensions

Open Gym
10:00-13:00 Uhr

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

b) warm up 5min
on every 2:30 x 2 rounds
10 scap. push ups
10 push ups
10 medball squats
*remaining time row

c) bench press 14min
4 sets
3 bench press
– rest 20 seconds –
3 plyo push ups
(build in weight)

d) conditioning 16min
tabata (20sec on/10sec off)
8 rounds each station

1. hand release push ups
2. row cal
3. wallballs 20/14lbs
4. row cal

score: total reps

Skill Class 18:00
wallball

a) mobility 3min
1:00 each
hamstring stretch on box
scorpions
calf stretch

b) warm up 5min
400m run
into
amrap
2-4-6-8...
box step ups
scap. push ups
straight leg sit ups

c) deadlifts 14min
4 sets
3 deadlifts
– rest 20 seconds –
2 max distance broad jumps
(build in weight)

d) conditioning 17min
for time
10 strict toes to bar
20 box jumps 75/60cm
40 db strict press* 2x15/10kg
800m run
40 db strict press*
20 box jumps
10 strict toes to bar

*rx+ option:
30 kipping handstand push ups

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

b) warm up 4min
amrap 4min
10 burpees
10 air squats
10 ring rows

c) strict pull ups 14min
4 sets
3 strict weighted pull-ups
– rest 20 seconds –
3 kneeling medball slams
(build in weight)

d) conditioning 9min
on every 1:00 x 9 rounds
9-8-7-6-5-4-3-2-1
front squats 50/35kg
into
max. burbee pull ups

score: total burpee pull up reps

e) arms 6min
on every 1:30 x 4 sets

Skill Class 18:00
kipping pull up
max. biceps curls (empty barbell)

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 10-15 bench dips
2. 10-15cal bike/ski
3. 10-15 weighted sit ups
4. 10-16 goblet step back lunges
5. rest

Sunday Endurance for Open Gym

echo bike
6 sets
2:00 at a moderate pace [rpe 6]
1:00 at an easy pace [rpe 3]
0:45 at a moderate pace [rpe 6]
0:15 at a sprint pace [rpe 9]
rest 1:00 between sets
aerobic power [lactate threshold]