WODs

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 10-16 jumping lunges
2. 10-15cal ski/bike
3. 10-16 db z-press
4. 10-16 side plank (20sec. each side)
5. rest

Sunday Endurance for Open Gym

on the 2:30 x 8 rounds
500/450m row
score: slowest round
(lactate threshold)

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

b) warm up 5min
amrap 5min
10 medball thruster
10 db deadlifts

*partner is holding plank position

c) conditioning 30min
in teams of 2
for time
50-40-30-20-10
wall balls 20/14lbs
toes to bar
alt. db snatches 22/15kg
*on every 2:00 (starting at 0:00)
5 synchro burpees

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

b) warm up 5min
on every 2:30 x 2 rounds
200m run
15 kb deadlifts
10 scap. push ups
*remaing time push up hold

c) bench press 15min
4 sets 2 bench press
(build in weight)
*heavier than last week

d) conditioning 15min
3 rounds for time
400m run
24 hand release push ups
12 kb swings 32/24 kg

a) mobility 3min
1:00 each
inverted hamstring stretch
hand walk
calf stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 good mornings
30 singel under
*remaining time
bike/ski

c) deadlifts 15min
4 sets 2 deadlifts
(build in weight)

d) conditioning 15min
for time
buy in:
24/20cal bike/ski
into
20 deadlifts 120/85kg
300 double unders
*partition however you'd like
into
buy out:
24/20cal ski/bike

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

b) warm up 5min
10-8-6-4-2
ring rows
cal row
* remaining time burpees

b) strict pull ups 14min
4 sets 2 strict weighted pull ups
(build in weight)
*heavier than last week

c) conditioning 18min
for time
1000/900-750/675-500/450-250/225m row
20-15-10-5 burpee pull ups

rx+ option:
burpee chest to bar pull ups

Skill Class 18:00
kipping pull up

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

b) warm up 4min
amrap 4min
10 push ups
10 box step ups
10 straight leg sit ups

c) back squats 15min
4 sets 2 back squats
(build in weight)
*heavier than last week

d) conditioning 15min
for time
30-24-18 box jump overs 75/60cm
30-24-18 double db reps 2x22.5/15kg
30-24-18 v-ups

- round 1: db push press
- round 2: db front squats
- round 3: db thrusters