WODs

a) mobility 3min
1:00 each
hand walk
instep rotaions
calf stretch

b) warm up 4min
on ever 2:00 x 2 rounds
200m run
max. cal bike/ski

c) conditioning 35min
4 sets
amrap 8min
800m run
max. cal bike/ski
-1 min rest-

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

b) warm up 4min
10-8-6-4-2
good mornings
box step ups
pus ups

c) deadlifts 14min
4 sets 2 deadlifts
(build in weight)

d) conditioning 16min
for time
5 rounds
15 box jumps 60/50cm
12 db deadlifts 2x 22,5/15kg
9 db hang power cleans
6 db push jerks

Skill Class 18:00
db hang clean/ db push jerk

a) mobility 3min
1:00 each
hand walk
laying hip cross over
lat stretch

b) warm up 5min
on every 2:30
10 scap. push ups
10 ring rows
10 scap. pull ups
*remaining time plank hold

c) strict pull ups
4 sets 2 strict weighted pull-ups
(build in weight)

d) conditioning 15min
amrap 15min
1 rope climb
10 hand-release push ups
15 sit-ups

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

b) warm up 4min
amrap 4min
10 air squats
200/180m row

c) back squats 14min
4 sets 2 back squats
(build in weight)

d) conditioning 16min
for time
10 rounds
200/180m row
3 front squats 70/50 kg

Skill Class 18:00
rowing technique + squats

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 10-16 jumping lunges
2. 10-15cal ski/bike
3. 10-16 db z-press
4. 10-16 side plank (20sec. each side)
5. rest

Sunday Endurance for Open Gym

on the 2:30 x 8 rounds
500/450m row
score: slowest round
(lactate threshold)

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

b) warm up 5min
amrap 5min
10 medball thruster
10 db deadlifts

*partner is holding plank position

c) conditioning 30min
in teams of 2
for time
50-40-30-20-10
wall balls 20/14lbs
toes to bar
alt. db snatches 22/15kg
*on every 2:00 (starting at 0:00)
5 synchro burpees