WODs

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

b) warm up 5min
amrap 5min
10 good mornings
10 box step ups
*partner is skiing

c) conditioning 32min
in teams of 2
for time
60-50-40-30-20-10 box jumps
30-25-20-15-10-5 deadlifts 85/60kg
*30/27/24cal erg of choice after each round

lactate threshold

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

b) warm up 5min
on every 2:30 x 2 rounds
10 straight leg sit ups
10 medball squats
10 medball presses
*remaining time plank hold

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

d) conditioning 14min
3 rounds
1:30 amrap
20 toes to bar
max burpees to a target
rest 1:00
1:30 amrap
20 wallballs 20/14lbs
max burpees to a target
rest 1:00

score: total burpees
vo2 max & muscular endurance

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

b) warm up 4min
amrap 4min
150/125m row
10 hang high pulls
10 elbow rotations

c) power clean 15min
on every 3:00 x 5 sets
5 power cleans at 75-85%
(build in weight)

d) conditioning 12min
for time
10 power cleans
1000/900m row
10 power cleans
1000/900m row
10 power cleans

barbell: 60/40kg

aerobic power [lactate threshold]

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

b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 push ups
20 single under
*remaining time bike/ski

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

d) conditioning 12min
amrap 12min
8 push jerks 50/35kg
40 double unders
16/12cal bike/ski
score: rounds + reps
aerobic power [vo2 max]

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

Skill Class 18:00
push jerk

a) mobility 4min
1:00 each
hand walk
sumo squat stretch
lying hip cross over
instep rotation

b) warm up 4min
amrap 4min
200/180m row
10 air squats
10 burpees

c) conditioning 30min
5 rounds for time
400/360m row
30 sit-ups
20 dumbbell goblet squats, 22.5/15kg
10 burpee deadlifts 2x22,5/15kg
rest 1:00 between rounds

score: total time (including rest)
aerobic power [lactate threshold]

a) mobility 4min
1:00 each
lat stretch
90/90 hip rotation
inverted hamstring stretch
instep rotation

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

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

d) conditioning 15min
10 x 1:00 amrap
10 pull ups *
wall walks in remaining time
rest 0:30 between amraps

score: total wall walk reps
*rx+ option: 8 chest to bar pull ups

muscular endurance

Skill Class 18:00
kipping pull up