WODs

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

b) warm up 4min
amrap 4min
10 scap. push ups
10 ring rows
10 step back lunges

c) strict press 14min
3 sets
1 strict press @ 90-95%

1 drop set max reps @ 50%

d) conditioning 12min
amrap 12min
12 db shoulder to overhead 22,5/15kg
12 db overhead step back lunges
12 db plank rows

*6 reps on right then 6 reps on left

e) shoulder health 4min
tabata banded pull apart
20sec pull / 10sec hold x 8 rounds

Skill Class 18:00
push jerk

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. ski/bike
3. ring rows
4. step back lunges

c) conditioning 35min
emom 35min (7 rounds)
1. 2-5 wall walks
2. 10-15cal ski/bike
3. 8-12 strict pull ups
4. 12-20 jumping lunges
5. rest

Sunday Endurance for Open Gym

on the 8:00 x 5-10 rounds
1000/900m row or 800m run
remaining time bike [rpe 2-3]

a) mobility 3min
1:00 each
inverted hamstring stretch
handwalk
calf stretch

b) warm up 5min
amrap 5min
100m run
10 good mornings
10 box step ups
*partner is biking

c) conditioning 30min
in teams of 2
amrap 30min
5 deadlifts 100/70kg
10 box jumps 60/50cm
12/10cal bike
every 5:00 starting at 0:00
400m partner run
score: rounds + reps

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

b) warm up 5min
on every 2:30 x 2 rounds
10 air squats
10 kb deadlifts
10 goblet step back lunges
*remaining time row

c) front squat 14min
3 sets
2 front squats @ 85-90%
1 drop set
max reps @ 50%

d) conditioning 12min
on the 1:30 x 8 sets
200/175m row
max movement reps in remaining time
alternate between
1. air squats
2. kb swings 24/16kg

e) hamstrings 4min
30sec on/30sec off x 4sets
max. lying hamstring curls on rower

a) mobility 3min
scorpions
lat stretch
calf stretch

b) warm up 4min
amrap 4min
10 push ups
100m run
10 ring rows

c) conditioning 32min
on the 08:00 x 4 rounds
20 db push press
100m farmer’s carry
800m run
max strict pull-ups

dumbbells: 22.5/15kg
score: total strict pull-ups

a) mobility 3min
seated pike stretch
90/90 hip rotation
calf stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 straight leg sit ups
10 good mornings
20 single unders
*remaining time bike/ski

c) sumo deadlift 13min
3 sets
2 sumo deadlifts @ 85-90%
1 drop set
max reps @ 50%

d) conditioning 19min
in a 4:00 window x 4 sets
3 rounds
25 double unders
5 toes to bar
10 alternating db snatches 22.5/15kg
in remaining time max cal bike/ski
rest 1min between sets
score: total calories

Skill Class 18:00
toes to bar