WODs

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

b) warm up 5min
amrap 5min
10 burpee box step ups
10 prone snow angels
*partner is holding plank position

c) conditioning 30min
in teams of 2
amrap
2:00 on /00:30 of x 12 rounds
1. burpee box jumps 60/50cm
2. push press 50/35kg
3. sit ups

score: total of the lowest reps of each station

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

b) warm up 4min
amrap 4min
10 air squats
10 db deadlifts
10 scap. push ups

c) front squats 14min
3 sets
5 front squats at 75-80%

d) conditioning 8min
amrap 8min
2-4-6-8…
alternating db snatches
goblet squats
dumbbell: 25/20kg *
rx+ option: 30/22,5kg
score: rounds + reps
vo2 max & muscular endurance

e) leg stability 6min
3 rounds
0:20 air squat hold + 10 air squats
0:20 glute bridge hold + 10 glute bridges
rest 60 seconds between rounds
muscular endurance &stability

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. shuttle runs
3. plank hold
4. feet supported rope pull ups

c) conditioning 29min
6 rounds
1:00 of wall walks
1:00 of shuttle runs
1:00 of double kb front rack carry 2x24/16kg
1:00 of rope pull ups *
1:00 of rest

rx+ option: L-sit rope pull ups
score: sum of lowest reps at each station
lactate threshold & muscular endurance

a) mobility 4min
1:00 each
hand walk
lying hip cross over
lat stretch
elbow rotation

b) warm up 4min
amrap 4min
10/8cal row
10 hang high pulls
10 burpees

c) power clean 12min
3 sets
5 power cleans at 75-80%

d) conditioning 16min
3 rounds for time
30/24 calorie row
20 lateral burpees over bar
10 hang power cleans 60/40kg

aerobic power [vo2 max]

Skill Class 18:00
power clean

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

b) warm up 5min
on every 2:30 x 2 rounds
10 step back lunges
10 straight leg sit ups
10 scap. push ups
*remaining time bike/ski

c) conditioning 30min
on the 3:00 x 10 sets (each for time)
set A: 25/20cal bike 12 toes to bar
set B: 25/20cal ski 12 single db overhead lunges 22,5/15kg
alternate between sets a & b

score: sum of slowest set a + slowest set b
aerobic power [lactate threshold]

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

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

c) push press 12min
3 sets
5 push press at 75–80%

d) conditioning 18min
for time
40 pull-ups
30 push press 40/30kg *
1000/900m row
30 push press
40 pull-ups
*rx+ option: handstand push ups
muscular endurance

Skill Class 18:00
kipping pull up