WODs

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 wall balls
2. 10-15cal row
3. 6-10 strict toes to bar
4. 15-20 box jumps
5. rest

Sunday Endurance for Open Gym
for quality
300-600-900-600-300m row [rpe 6-7]
100-200-300-200-100m row [rpe 2-3]

score: total time
aerobic power [lactate threshold]

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

b) warm up 5min
amrap 5min
10 hang high pulls
10 elbow rotations
10 scap. push ups
*partner is biking

c) conditioning 30min
in teams of 2
on the 6:00 x 5 rounds
20 hang power cleans 40/30kg
30 push ups
40 sit ups
max cal bike
score: total cal

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

b) warm up 4min
amrap 4min
10 air squats
10/8cal row
20 single under

c) back squats 9min
on the 3:00 x 3 sets
5 tempo back squat at 65%
* 3 seconds down, 3 seconds up

d) conditioning 12min
3 rounds for time
10 front squats 60/40kg
30/24 cal row
50 double unders

aerobic power [vo2 max]

e) upper back 5min
3 sets
10-12 supinated bent over row

a) mobility 4min
1:00 each
scorpions
seated pike stretch
lat stretch
lying hip cross over

b) warm up 4min
amrap 4min
10 prone snow angels
10 straight leg sit ups
10 kb deadlifts

c) skill 8min
emom 8min
level 3: 3-5 strict handstand push ups
level 2: 3 negative handstand push ups
level 1: 6-8 double db z-press

d) conditioning 20min
amrap 20min
4 handstand push ups
6 toes to bar
8 russian kb swings 32/24kg

aerobic power / lactate threshold

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

b) warm up 6min
on the 2:00 x 3 rounds
1. 12 push ups
remaining time bike
2. 12 db deadlifts
remaining time ski
3. 12 burpees
remaining time row

c) conditioning 30min
on the 2:00 x 4 sets
6 wall walks
cal bike in remaining time
rest 3:00

on the 2:00 x 4 sets
14 db snatches 25/17,5kg
cal ski in remaining time
rest 3:00

on the 2:00 x 4 sets
12 burpees over rower
cal row in remaining time

score: total calories
aerobic power

Skill Class 18:00
db snatch + row

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

b) warm up 4min
amrap 4min
10 push ups
10 burpees
10 ring rows

c) bench press 9min
on the 3:00 x 3 sets
5 tempo bench press at 65%
* 3 seconds down, 3 seconds up

d) conditioning 18min
benchmark workout "G.I. Jane"
for time
100 burpee pull-ups

aerobic power