WODs

a) warm up 6min
line drills

b) bench press 14min
set 1: 12 reps at 60%
set 2: 10 reps at 65%
set 3: 8 reps at 70%

c) conditioning 12min
amrap 12min
15 v-ups
100m run
5 wall walks
15 v-ups
100m run
5 strict ring dips

score: rounds + reps (100m=10 reps)

d) shoulder 4min
tabata (20sec on / 10sec off) x 8 rounds
prone press

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

b) warm up 5min
on every 2:30 x 2 rounds
10 hang high pulls
10 elbow rotations
10 push press
*remaining time bike/ski

c) skill 7min
hang power clean + push jerk

d) conditioning 23min
4 x 5:00 intervals:
44/36cal ski/bike
amrap in remaining time:
6 hang power cleans
4 push jerks
2 lateral burpees over barbell
rest 1:00 between intervals
pick up where you left off in amrap
barbell: 50/35kg
score: rounds + reps

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

b) warm up 4min
amrap 4min
150/125m row
10 step back lunges
10 good mornings

c) back squat 15min
set 1: 12 reps at 60%
set 2: 10 reps at 65%
set 3: 8 reps at 70%

d) conditioning 15min
for time
500/450m row
30 db farmer’s step back lunges
500/450m row
30 db front rack step back lunges
500/450m row
30 db overhead step back lunges
500/450m row
double dumbbells: 2x15/10kg

Skill Class 18:00
rowing technique + wallballs

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

b) warm up 4min
amrap 4min
100m run
10 straight leg sit ups
10 ring rows

c) conditioning 25min
on the 5:00 x 5 rounds
400m run
max unbroken strict pull-ups
max unbroken push-ups
max unbroken toes to bar
score: total reps

d) arms 5min
3 supersets
max biceps curls
max overhead triceps extension
at 20/15kg barbell
00:30-1:00 rest between sets

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

b) warm up 5min
on every 2:30 x 2 rounds
10 good mornings
10 box step ups
10 burpees
*remaining time bike/ski

c) deadlift 14min
set 1: 12 reps at 60%
set 2: 10 reps at 65%
set 3: 8 reps at 70%

d) conditioning 13min
for time
25/20 cal bike/ski
50 alternating db snatches 22,5/15kg
30 burpee box jumps 60/50cm
50 alternating db snatches
25/20 cal ski/bike

e) core 4min
tabata (20sec on /10sec off) x 8 rounds
1. russian twists
2. plank hold

Skill Class 18:00
db snatch

a) mobility 3min
1:00 each
hand walk
instep rotation
scorpions

b) warm up 6min
30sec on / 15sec off x2 rounds
1. medball thruster
2. row
3. plank hold
4. bent over row (empty barbell)

c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 wallballs
2. 10-15cal row
3. 14-20 weighted sit ups
4. 10-15 barbell bent over row
5. rest

Sunday Endurance for Open Gym
for quality
2:00 row 1:00 rest
4:00 row 1:00 rest
8:00 row 1:00 rest
4:00 row 1:00 rest
2:00 row
[rpe 6-7]
score total meters
aerobic power lactate threshold