WODs

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

b) warm up 4min
amrap 4min
10 push ups
10 db deadlifts
10 step back lunges

c) bench press 15min
set 1 5 reps at 83%
set 2 3 reps at 88%
set 3 1+ reps at 93%

d) conditioning 15min
on the minute x 15 (5 rounds)
min 1 4 burpees + max db push press
min 2 4 burpees + max db hang cleans
min 3 4 burpees + max db front rack step back lunges
dumbbells 2x15/10kg
score: sum total of lowest reps

Skill Class 18:00
db hang clean + push jerk

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 12-16 goblet squats
2. 10-15cal bike/ski
3. 16-20 russian twists
4. 10-14 bench dips
5. rest

Sunday Endurance for Open Gym
3 sets
5:00 bike
2:00 bike
aerobic power [lactate threshold]

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

b) warm up 5min
amrap 5min
10 burpees
10 air squats
10 push ups
*partner is running 200m

c) conditioning 33min
in teams of 2
for time
4 rounds
600m partner run
40 burpee box jumps 60/50cm
30 double db thruster 2x22,5/15kg

a) mobility 3min
1:00 each
inverted hamstring stretch
scorpions
lying hip cross over

b) warm up 4min
amrap 4min
10/8cal row
10 good mornings
10 burpees

c) deadlifts 15min
set 1: 5 reps at 80%
set 2: 3 reps at 84%
set 3: 2+ reps at 90%

d) conditioning 10min
3 x 2:00 intervals
18 kb swings 32/24kg
max calorie row
rest 2min between intervals
score: total row calories

e) hamstrings 5min
on every 1:30 x 3 sets
max set hamstring curls on the rower

a) mobility 4min
1:00 each
instep rotation
seated pike stretch
lat stretch
scorpions

b) warm up 5min
40sec on/ 20sec off x 5 rounds
1. ski
2. straight leg sit ups
3. push ups
4. shuttle runs
5. bike

c) conditioning 30min
on the minute x 30
for max reps/cals
min 1: ski
min 2: toes to bar
min 3: db push press 2x22,5/15kg
min 4: shuttle runs (10m)
min 5: bike
score: total reps/cal

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

b) warm up 5min
on every 2:30 x 2 rounds
10 air squats
10 elbow rotations
10 burpees
*remaining time row

c) back squats 14min
set 1 5 reps at 80%
set 2 3 reps at 84%
set 3 2+ reps at 90%

d) conditioning 17min
3 x 5:00 intervals
500/450m row
15 burpees
max front squats in remaining time 50/35kg
rest 1 minutes between intervals

Skill Class 18:00
front squats