WODs

a) mobility 3min
1:00 each
hamstring stretch on box
scorpions
calf stretch

b) warm up 5min
400m run
into
amrap
2-4-6-8...
box step ups
scap. push ups
straight leg sit ups

c) deadlifts 14min
4 sets
3 deadlifts
– rest 20 seconds –
2 max distance broad jumps
(build in weight)

d) conditioning 17min
for time
10 strict toes to bar
20 box jumps 75/60cm
40 db strict press* 2x15/10kg
800m run
40 db strict press*
20 box jumps
10 strict toes to bar

*rx+ option:
30 kipping handstand push ups

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

b) warm up 4min
amrap 4min
10 burpees
10 air squats
10 ring rows

c) strict pull ups 14min
4 sets
3 strict weighted pull-ups
– rest 20 seconds –
3 kneeling medball slams
(build in weight)

d) conditioning 9min
on every 1:00 x 9 rounds
9-8-7-6-5-4-3-2-1
front squats 50/35kg
into
max. burbee pull ups

score: total burpee pull up reps

e) arms 6min
on every 1:30 x 4 sets

Skill Class 18:00
kipping pull up
max. biceps curls (empty barbell)

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 10-15 bench dips
2. 10-15cal bike/ski
3. 10-15 weighted sit ups
4. 10-16 goblet step back lunges
5. rest

Sunday Endurance for Open Gym

echo bike
6 sets
2:00 at a moderate pace [rpe 6]
1:00 at an easy pace [rpe 3]
0:45 at a moderate pace [rpe 6]
0:15 at a sprint pace [rpe 9]
rest 1:00 between sets
aerobic power [lactate threshold]

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

b) warm up 6min
emom 6min
1. box step ups *partner holds wallsit
2. kb deadlifts * partner holds handstand
3. medball thrusters *partner holds plank

c) conditioning 30min
in teams of 2
10-20-30-40-50-40-30-20-10
box jumps 60/50cm *partner holds wallsit
kb swings 24/16kg *partner holds handstand
wall balls 20/14lbs *partner holds plank

a) mobility 4min
1:00 each
box hamstring stretch
samson stretch
lat stretch
scorpions

b) warm up 4min
amrap 4min
10 box step ups
10 hang high pulls
10 push press

c) skill 10min
clean and jerk

d) clean & jerk 10min
emom 10min
1 clean and jerk + 1 high box jump
(build in weight)

e) conditioning 10min
for time
9 clean & jerks 60/40kg
15 clean & jerks 50/35kg
21 clean & jerks 40/30kg

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

b) warm up 5min
on every 2:30 x 2 rounds
200m run
10 ring rows
*remaining time row/bike

c) strict pull ups 15min
4 sets
4 strict weighted pull-ups
– rest 20 seconds –
3 kneeling medball slams
(build in weight)

d) conditioning 18min
on the 6:00 x 3 rounds
20/16cal bike
200m run
20/16cal row

score: slowest round