WODs

a) mobility 4min
instep rotation
90/90 hip rotation
inverted hamstring stretch
calf stretch

b) warm up 4min
amrap 4min
10 good mornings
10 cossack squats
10 scap. push ups

c) sumo deadlift 15min
3 sets
5 sumo deadlifts @ 77–82%
1 drop set
max reps @ 50%

d) conditioning 15min
for time
30 deadlifts 80/60kg
10 wall walks
800m run
10 wall walks
30 deadlifts

a) mobility 4min
1:00 each
sumo squat stretch
lat stretch
scorpions
calf stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 medball squats
10 medball presses
10 ring rows
*remaining time double under practice

c) front squats 15min
3 sets
5 front squats @ 77–82%
1 drop set
max. reps @ 50%

d) conditioning 12min
amrap 2min
50 double unders
max wallballs 20/14lbs

amrap 2min
50 double unders
max strict pull-ups

amrap 2min
50 double unders
max wallballs

amrap 2min
50 double unders
max strict pull-ups

amrap 2min
50 double unders
max wallballs

amrap 2min
50 double undersea
max strict pull-ups

score: total wallball + strict pull-up reps

a) mobility 4min
instep rotation
hand walk
lying hip cross over
calf stretch

b) warm up 4min
amrap 4min
100m run
150/125m row

c) conditioning 22min
for time
2 rounds
1000m run
1000/900m row

d) legs + arms 9min
on every 1:30 x 6 sets
1. max. set ring biceps curls
2. max. wall sit march

Skill Class 18:00
rowing technique

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

b) warm up 5min
on every 1:30 x 3 rounds
10 push ups
10 db deadlifts
10 step back lunges
*remaining time hollow hold

c) conditioning 30min
for time
100 db bench press
100 alternating db snatches
100 v-ups
100 db step back lunges
dumbbells: 15kg/10kg

a) mobility 4min
samson stretch
hand walk
scorpions
calf stretch

b) warm up 4min
amrap 4min
10 scap. push ups
10 burpees
100m run

c) strict press 15min
3 sets
5 strict press @ 77–82%
1 drop set
max. reps @ 50%

d) conditioning 14min
3 rounds
7 push press 50/35kg
7 burpee box jumps 60/50cm

400m run

3 rounds
5 push press
5 burpee box jumps

400m run

3 rounds
3 push press
3 burpee box jumps

Skill Class 18:00
push press

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. row
3. db deadlifts
4. ring rows

c) conditioning 35min
emom 35min (7 rounds)
1. 2-5 wall walks
2. 10-15cal row
3. 16-20 alt. db snatches 22,5/15kg
4. 8-12 feet elevated ring ring rows
5. rest

Sunday Endurance for Open Gym

8min bike
8min row
8min bike
rest 2min between movements
[rpe 6]