WODs

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. step back lunges
2. bike/ski
3. straight leg sit ups
4. plank push ups

c) conditioning 35min
emom 35min (7 rounds)
1. 30-50sec. wall sit
2. 10-15cal bike ski
3. 6-10 strict knee to chest
4. 10-15 bench dips
5. rest

Sunday Endurance for Open Gym
3 sets:
600m run at moderate pace [rpe 6]
90 seconds rest

directly into...
3 sets:
200m run at faster pace [rpe 8]
90 seconds rest

directly into...
3 sets:
400m run at fast pace [rpe 7]
90 seconds rest

directly into...
3 sets:
100m run at fastest pace [rpe 9]
90 seconds rest

*substitution:
750/675m row = 600m run
250/125m row = 200m run
500/450m row = 400m run
125/100m row = 100m run
score: total time (time cap: 40 minutes)

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

b) warm up 5min
amrap 5min
10 front squats
10 push press
*partner is rowing

c) conditioning 28min
in teams of 2
amrap 8min
400m run
60 thruster 40/30kg
max. cal row

2min rest

amrap 8min
400m run
20 wall walks
max. cal row

2min rest

amrap 8min
400m run
60 thruster 40/30kg
max. cal row

score: total cal

a) mobility 4min
1:00 each
inverted hamstring stretche
samson stretch
scorpions
calf stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 box step ups
10 straight leg sit ups
10 good mornings
*remaining time plank hold

c) deadlifts 15min
3 sets
5 deadlifts @ 75%

1 drop set
max. reps
@ 50%

d) conditioning 15min
amrap 3min x 4 rounds
12 alternating db snatches 22,5kg/15kg
12 toes to bar
12 box jumps 60/50cm
rest 1 minute between rounds
*pick up where you left off

a) mobility 4min
1:00 each
instep rotations
handwalk
sumo squat stretch
scorpions

b) warm up 4min
amrap 4min
10/8cal row
10 medball presses
10 medball squats

c) back squats 15min
3 sets
5 back squat @ 75%

1 drop set
max. reps
@ 50%

d) conditioning 15min
for time
120cal row
120 wallballs 20/14lbs
partition however you’d like

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

b) warm up 5min
on every 2:30 x 2 rounds
10 hang high pulls
10 elbow rotations
10 good mornings
*remaining time double under practice

c) skill 6min
hang power clean

d) conditioning 24min
on the 2:00 x 12 rounds
"x" movement reps
ski/bike cal in remaining time

station 1: 15 deadlifts
station 2: 9 hang power cleans
station 3: 60 double unders
barbell: 60/40kg

score: total cal

Skill Class 18:00
hang power clean + double under

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

b) warm up 4min
amrap 4min
10 ring rows
10 scap. push ups
10 scap. pull ups

c) bench press 15min
3 sets
5 bench press
(@ 75%)
into
1 drop set
max.reps
(@ 50%)

d) conditioning 15min
amrap 15min
5 strict pull ups
10 push ups
15 sit ups
on every 5:00 (starting at 0:00)
200m farmers carry 2x22,5/15kg