WODs

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

b) warm up 4min
amrap 4min
10/8cal ski bike
10 scap. push ups
10 box step over

c) strict press 10min
5-4-3-2-1 strict press
(build in weight)

d) conditioning 22min
amrap 4min x 4 rounds
22/17 ski/bike
15 box jump overs 60/50cm
12 alternating db hang squat cleans
22,5/15kg
rest 2min between rounds

*pick up where you left off

Skill Class 18:00
hang squat clean

a) mobility 3min
1:00 each
hand walk
lat stretch
lying hip cross over

b) warm up 5min
on ever 2:30 x 2 rounds
250/225m row
10 ring rows
10 kb deadlifts
*remaining time plank hold

c) strict pull ups 14min
4 sets 2 strict weighted pull ups
(build in weight)

d) conditioning 16min
for time
36 pull ups
63 kb swings 24 /16 kg
1500/1350m row

a) line drills 6min

b) back squats 13min
4 sets 2 back squats
rest 20sec.
3 db squat jumps (very light) •
(build in weight)

c) conditioning 17min
5 rounds for time
9 front squats 60/40kg
18 sit ups
9 push press 60/40kg
18 sit ups

Skill Class 18:00
front squat

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 3-5 wall walks
2. 12-15cal bike/ski
3. 8-16 goblet lunges
4. 8-15 pull ups
5. rest

Sunday Endurance for Open Gym
vo2max
on the 2:00 x 10 sets
18/14 calorie echo bike
at rpe 7-8
score: slowest round

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

b) warm up 5min
amrap 5min
10 good mornings
10 scap. push ups
10 box step ups

*partner is skiing

c) conditioning 30min
teams of 2
amrap 30min
10 deadlifts (each) 100/70kg
12 push ups (each)
14 box jumps (each) 60/50cm
16/13cal ski (each)

*performed in a relay style

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

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

c) thruster 14min
3 sets 8 thrusters
(build in weight)

d) benchmark conditioning 10min
"Fran"
21-15-9
thrusters, 40/30 kg
pull-ups

*compare to 22.11.23

e) core 4min
tabata (20sec on /10sec off x 8 rounds)
side plank