WODs

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

b) warm up 4min
amrap 4min
10 medball squats
10 medball presses
10 ring rows

c) back squats 9min
on the 3:00 x 3 sets:
5 tempo back squats at 60%
3 seconds down, 3 seconds up

d) conditioning 18min
on the minute x 18 [6 rounds]
min 1: wallballs 20/14lbs
min 2: box jumps 60/50cm
min 3 : pull ups
score: sum of lowest reps at each station

a) mobility 3min
samson stretch
lying hip cross over
lat stretch

b) warm up 6min
40sec on / 20sec off x6
1. ski
2. db deadlifts
3. plank hold

c) conditioning 30min
[on the 00:00]
for time: 1600/1450m ski

[on the 10:00]
for time: 100 dumbbell snatches 22,5/15kg

[on the 20:00]
for time: 600m farmer’s carry 2x22,5/15kg

score: sum total of 3 times

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

b) warm up 4min
amrap 4min
150/125m row
10 push ups
10 prone snow angels

c) bench press 9min
on the 3:00 x 3 sets:
5 tempo bench press at 60%
3 seconds down, 3 seconds up

d) conditioning 17min
for time
50 push-ups, 500/450m row
40 push-ups, 400/360m row
30 push-ups, 300/270m row
20 push-ups, 200/180m row
10 push-ups, 100/90m row

e) core 4min
20sec on/ 40sec off x 4 sets
max rower pike ups

Skill Class 18:00
push press

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

b) warm up 4min
amrap 4min
100m run
10 burpees
10 air squats

c) front squats 15min
6 sets
3 front squats
(build in weight 65-80%)

d) conditioning 16min
on the 2:00 x 8 rounds
200m run
5 burpee pull-ups
max thruster 35/25kg

score: total thruster

a) mobility 3min
1:00 each
inverted hamstring stretch
lying hip cross over
calf stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 good mornings
20 single unders
*remaining time bike/ski

c) deadlift 9min
on the 3:00 x 3 sets
5 tempo deadlifts at 60%
*3 seconds up, 3 seconds down

d) conditioning 19min
5 x 3:00 amrap
8 deadlifts 80/60kg
12/10cal bike/ski
30 double unders
rest 1:00 between amraps
pick up where you left off
score: rounds + reps

Skill Class 18:00
deadlifts + double under

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. air squats
2. row
3. straight leg sit ups
4. push ups

c) conditioning 35min
emom 35min (7 rounds)
1. 30-45sec wall sit
2. 10-15cal row
3. 8-10 strict toes to bar
4. 10-15 double db push press
5. rest

Sunday Endurance for Open Gym
for time
5:00 row 1000 meter run
4:00 row 800 meter run
3:00 row 600 meter run
2:00 row 400 meter run
1:00 row 200 meter run

row: rpe 7-8
run: rpe 2-3

score: total row meters
aerobic power [vo2 max]