WODs

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

b) warm up 5min
on every 1:30 x 3 rounds
5 scap. push ups
10 push ups
*remaining time row

c) bench press 15min
3 sets
3 bench press @ 85%
(or heavier than last week)

1 drop set @ 50%
max. reps

d) conditioning 15min
amrap 5min
50 push-ups
cal row in remaining time

amrap 4min
40 push-ups
cal row in remaining time

amrap 3min
30 push-ups
cal row in remaining time

amrap 2min
20 push-ups
cal row in remaining time

amrap 1min
10 push-ups
cal row in remaining time

score: total row calories

a) mobility 3min
1:00 each
hamstring stretch on box
scorpions
calf stretch

b) warm up 4min
amrap 4min
100m run
10 good mornings
10 burpees

c) deadlifts 14min
3 sets
3 deadlifts @ 85%

1 drop set
max. reps @ 50%

d) conditioning 18min
on every 6:00 x 3 rounds
400m run
21 kb swings, 24kg/16kg
12 burpee box jumps 60/50cm

score: slowest round

Skill Class 18:00
deadlift

a) mobility 3min
1:00 each
instep rotation
scorpions
lat stretch

b) warm up 6min
30sec on / 15sec off x2 rounds
1. step back lunges
2. straight leg sit ups
3. scap. pull ups
4. plank push ups

c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 box jumps
2. 12-16 gorilla rows
3. 10-15cal bike/ski
4. 10-15 wall balls
5. rest

Sunday Endurance for Open Gym
10 sets
20/16 cal row [rpe 8]
30 seconds rest
score: slowest round

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

b) warm up 5min
amrap 5min
10 air squats
10 hang high pulls
*partner is holding hollow hold

c) conditioning 28min
amrap 28min
in teams of 2
2-4-6-8...
hang power cleans 50/35kg
6 toes to bar
2-4-6-8...
front squats 50/35kg
6 toes to bar

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

b) warm up 5min
on every 2:30 x 2 rounds
200m run
10 plank push ups
*remaining time row

c) strict press 12min
3 sets
6 strict press @ 70%

d) conditioning 18min
for time
3 rounds
500/450m row
400m run
• rest 3 minutes between round

a) mobility 3min
1:00 each
hamstring stretch on box
instep rotation
calf stretch

b) warm up 4min
amrap 4min
10 box step ups
10 good mornings
10 scap. push ups

c) deadlifts 15min
3 sets
4 deadlifts @ 80%

1 drop set
max. reps @ 50%

d) conditioning 15min
for time
40 box jumps 60/50cm
40 db deadlifts 2x22,5/15kg
40 single db box step-ups 60/50cm
40 db bench press 2x22,5/15kg
40 box jumps