WODs

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

b) warm up 4min
amrap 4min
10 step back lunges
10 hang high pulls
10 push ups

c) back squats 14min
set 1: 12 reps at 55%
set 2: 10 reps at 60%
set 3: 8 reps at 65%

d) skill 5min
hang power clean + push press

e) conditioning 12min
amrap 12min
20 hang power clean 35/25kg
16 front rack reverse lunges
12 push press

Skill Class 18:00
hang power clean + push press

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 8/8 single arm overhead lunges
2. 10-15cal bike/ski
3. 3-5 wall walks
4. 6-10 strict pull ups
5. rest

Sunday Endurance for Open Gym
amrap 40min
20/16cal bike
20/16cal ski

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

b) warm up 6min
30sec on / 15sec off (2 rounds at each station
1. ski + plank hold
2. db synchro deadlifts
3. scap. push ups
4. box step ups + dball hold

c) conditioning 30min
in teams of 2
2:00 on / 00:30 off x12 rounds
for max reps/cals
1. ski
2. synchro db snatches 22,5/15kg
3. push ups
4. dball box step ups 20/15kg + 50cm

a) warm up 6min
line drills

b) push press 12min
3 sets
10 push press at 60%

c) conditioning 15min
3:00 amrap
12 front squats
12 push press
12 thrusters
12 lateral burpees over bar
rest 3:00

3:00 amrap
9 front squats
9 push press
9 thrusters
9 lateral burpees over bar
rest 3:00

3:00 amrap
6 front squats
6 push press
6 thrusters
6 lateral burpees over bar

round 1: 35 / 25 kg
round 2: 40 / 30 kg
round 3: 50 / 35 kg

score: sum total reps

d) shoulder 4min
4 sets
00:30 plate front raises
00:30 rest

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

b) warm up 4min
amrap 4min
10 box step ups
20 mountain climbers
150/125m row

c) conditioning 24min
for time
1500/1350m row
40 sit-ups
30 box jumps 60/50cm
200m farmer’s carry 2x22,5/15kg
30 box jumps
40 sit-ups
1500/1350m row

d) strength 7min
max supersets
10-15 db bent over row
8-12 overhead triceps extension
rest as needed

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

b) warm up 4min
amrap 4min
100m run
10 ring rows
10 hang high pulls

c) skill 5min
power clean

d) conditioning 26min
for time
10 rounds
3 power cleans 60/40kg
6 burpee pull-ups
12 air squats
200m run

Skill Class 18:00
hang power clean