WODs

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

b) warm up 4min
amrap 4min
10 box step ups
10 snatch deadlifts
10 behind the neck push press

c) skill 7min
power snatch

d) power snatch 8min
find a heavy set of 3
(touch and go)

e) conditioning 15min
for time
21-18-15-12-9
power snatches 35/25kg
box jumps 60/50cm

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

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

c) conditioning 25min
for time
8 rounds
8 toes to bar
15/12cal bike/ski
16 push-ups
15712cal ski/bike

d) shoulder stability 6min
emom 6min
1. 12-15 prone press
2. 40sec. ring dip support hold

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

b) warm up 4min
amrap 4min
10 step back lunges
10 elbow rotations
20 singel unders

c) front rack lunges 13min
4 sets 6 front rack reverse lunges

d) conditioning 17min
for time
10-9-8-7-6-5-4-3-2-1 dumbbell front squats 2x22,5/15kg
30 double unders each round
into
400 meter farmer's carry

Skill Class 18:00
thruster

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

b) warm up 5min
on every 2:30 x 2 rounds
200m run
10 scap. push ups.
10 ring rows
*remaining time plank hold

c) strict press 12min
4 sets 3 strict press

d) conditioning 16min
for time
400m run
18 strict pull-ups
400m run
15 strict pull-ups
400m run
12 strict pull-ups

*every break: 100m run

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

b) warm up 4min
amrap 4min
10/8cal row
10 elbow rotations
10 burpees

c) skill 7min
power clean

d) power clean 7min
find a heavy set of 3
(touch and go)

e) conditioning 15min
amrap 3min
15 power cleans 50/35kg
15 lateral burpees over bar
max. cal row

rest 3min

amrap 3min
12 power cleans 60/40kg
12 lateral burpees over bar
max. cal row

rest 3min

amrap 3min
9 power cleans 70/50kg
9 lateral burpees over bar
max. cal row

Skill Class 18:00
power clean

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 10-16 db box step ups
2. 10-15cal bike/ski
3. 12-20 wall balls
4. 20sec. copenhagen plank (each side)
5. rest

Sunday Endurance for Open Gym
choose your erg!
8 sets for calories
1:40 work [rpe 6-7]
0:20 rest