WODs

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]

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

b) warm up 5min
amrap 5min
10 ring rows
10 push ups
10 mountain climbers
*partner is biking

c) conditioning 30min
amrap 30min
50 strict pull-ups
100 hand-release push-ups
150 sit-ups

every 3:00 (starting at 0:00):
15/12/9cal bike
score: rounds + reps

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 good mornings
10 hang high pills
10 push press
*remaining double under practice

c) deadlifts 14min
3 sets:
10 deadlifts @ 60%

d) conditioning 15min
for time
5 rounds
12 db deadlifts
9 db hang power cleans
6 db push jerks
60 double unders

dumbbells: 22,5kg/15kg

a) mobility 3min
1:00 each
handwalk
calf stretch
instep rotations

b) warm up 4min
1min on/ 30sec. off
1. bike
2. shuttle runs
3. row

c) conditioning 29min
10 rounds x amrap 2:
50/40cal bike
50 shuttle runs (1 rep = 10m)
50/40cal row
rest 1 minute between rounds
pick up where you left off
score: rounds + reps