WODs

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

b) warm up 4min
amrap 4min
10 step back lunges
10 elbow rotations
20 singel unders

c) front rack lunges 13min
4 sets 6 front rack reverse lunges

d) conditioning 17min
for time
10-9-8-7-6-5-4-3-2-1 dumbbell front squats 2x22,5/15kg
30 double unders each round
into
400 meter farmer's carry

Skill Class 18:00
thruster

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

b) warm up 5min
on every 2:30 x 2 rounds
200m run
10 scap. push ups.
10 ring rows
*remaining time plank hold

c) strict press 12min
4 sets 3 strict press

d) conditioning 16min
for time
400m run
18 strict pull-ups
400m run
15 strict pull-ups
400m run
12 strict pull-ups

*every break: 100m run

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

b) warm up 4min
amrap 4min
10/8cal row
10 elbow rotations
10 burpees

c) skill 7min
power clean

d) power clean 7min
find a heavy set of 3
(touch and go)

e) conditioning 15min
amrap 3min
15 power cleans 50/35kg
15 lateral burpees over bar
max. cal row

rest 3min

amrap 3min
12 power cleans 60/40kg
12 lateral burpees over bar
max. cal row

rest 3min

amrap 3min
9 power cleans 70/50kg
9 lateral burpees over bar
max. cal row

Skill Class 18:00
power clean

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. box step ups
2. bike/ski
3. scap. push ups
4. plank hold

c) conditioning 35min
emom 35min (7 rounds)
1. 10-16 db box step ups
2. 10-15cal bike/ski
3. 12-20 wall balls
4. 20sec. copenhagen plank (each side)
5. rest

Sunday Endurance for Open Gym
choose your erg!
8 sets for calories
1:40 work [rpe 6-7]
0:20 rest

OSTER CHALLENGE 2025
10:00-14:00

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

b) warm up 4min
amrap 4min
10 scap. push ups
10 box step ups
10 db deadlifts

c) bench press 14min
3 sets 2 bench press
(build in weight)

d) conditioning 16min
for time
8 rounds
8 alternating db snatches 25/17,5kg
8 push ups
8 box jumps 75/60cm
8 push ups