WODs

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

b) warm up 5min
on every 2:30 x 2 rounds
10 air squats
10 ring rows
10 push press
*remaining time plank hold

c) thruster 14min
3 sets 8 thrusters
(build in weight)

d) benchmark conditioning 10min
"Fran"
21-15-9
thrusters, 40/30 kg
pull-ups

*compare to 22.11.23

e) core 4min
tabata (20sec on /10sec off x 8 rounds)
side plank

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

b) warm up 5min
amrap 5min
250/225m row
10 ring rows
10 straight leg sit ups

c) bent over row 10min
3-4 sets 8 bent over row
(build in weight)

d) conditioning 20min
2000/1800m row
80 sit ups
1000/900m row
40 straight leg sit ups
500/450m row
20 v-ups

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

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

c) skill 7min
power clean

d) power clean 7min
find a heavy set of 8

e) conditioning 15min
5 rounds for time
30 double unders
10 unbroken power cleans* 50/35kg
directly into
5 rounds
30 double unders
10 burpees

*every power clean break: 3 burpees

Skill Class 18:00
power clean

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

b) warm up 4min
amrap 4min
10/8cal bike/ski
10 scap. push ups
10 strict press

c) push press 10min
emom 10min
1 push press
(build in weight)

d) chin ups 10min
3 sets 10 chin ups
(build in weight)

e) conditioning 10min
for max cal.
20sec on/ 40sec. off x 5 sets each
1. ski
2. bike

a) mobility 3min
1:00 each
hand walk
instep rotation
scorpions

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

c) front rack lunges 14min
3 sets 8 front rack lunges (4 reps/leg)
(build in weight)

d) conditioning 12min
amrap 12min
8 alt. db snatches 22,5/15kg
6 toes to bar
4 db box step ups 60/50cm

e) glutes 4min
single leg glute bridge hold

*switch leg every 30 sec.

Skill Class 18:00
toes to bar

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. air squats
2. singel unders
3. scap. push ups
4. ring rows

c) conditioning 35min
emom 35min (7 rounds)
1. 12-20 goblet squats
2. 30-60 double under
3. 12-20 plank push ups
4. 8-15 db bent over row
5. rest

Sunday Endurance for Open Gym

lactate threshold
8 min row cal
4 min recovery bike
6 min row cal
3 min recovery bike
4 min row cal
2 min recovery bike
2 min row cal
1 min recovery bike
row: rpe 5-6
bike: rpe 2-3