WODs

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. scap. push ups
3. ring rows
4. bike/ski

c) conditioning 35min
emom 35min (7 rounds)
1. 8-16 weighted box step ups
2. 8-16 deficite push ups
3. 8-16 gorilla rows
4. 8-16cal bike/ski
5. rest

Sunday Endurance for Open Gym
1-2-3-4-5-4-3-2-1min bike [rpe 5-6]
rest 30sec. after each set

Kurse im Loft

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. kb deadlifts
2. scap. push ups
3. straight leg sit ups
4. prone snow angels

c) conditioning 29min
teams of 2
amrap 2min x 5 rounds
20 kb swings 24/16kg
16 bench dips
max. toes to bar

1min rest between rounds

into

amrap 2min x 5 rounds
20 kb high pulls 24/16kg
16 burpees over bench
max. toes to bar

1min rest between rounds

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

b) warm up 5min
on every 2:30 x 2 rounds
10 air squats
10 push press
10 ring rows
*remaining time row

c) conditioning 22min
for time
100/80cal row
50 thrusters 20/15 kg
50 pull ups
50 thrusters 20/15 kg
100/80cal row

d) core and arms 8min
30sec. on / 30sec. off x 8 sets
1. rower pike ups
2. barbell curls

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

b) warm up 4min
amrap 4min
10 box step ups
10 hang high pulls
10 good mornings

c) skill 10min
power clean

d) conditioning 17min
for time
40-30-20-10 box jumps 60/50cm
20-15-10-5 power cleans 70/50kg

e) core 4min
tabata (20sec. on /10sec. off)
side plank

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

b) warm up 5min
on every 1:30 x 3 sets
1. row
2. bike
3. ski

c) conditioning 25min
for time
2000/1800m row
120/100cal bike
1600/1200m ski

d) back and arms 6min
30sec. on /30sec. off x 6 sets
1. double db bent over row
2. single db behind the head triceps extension

Skill Class 18:00
rowing/skiing technique

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

b) warm up 4min
amrap 4min
10 scap. push usp
10 straight leg sit ups
10 push press

c) strict press 12min
3 sets 6 strict press
(build in weight)

d) conditioning 15min
for time
60 toes to bar
60 push jerks, 60/40kg
* partition however you'd like

e) shoulder health 4min
tabata (20sec. on /10sec. off)
prone press