WODs

a) mobility 4min
1:00 each
inverted hamstring stretche
samson stretch
scorpions
calf stretch

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

c) deadlifts 15min
3 sets
5 deadlifts @ 75%

1 drop set
max. reps
@ 50%

d) conditioning 15min
amrap 3min x 4 rounds
12 alternating db snatches 22,5kg/15kg
12 toes to bar
12 box jumps 60/50cm
rest 1 minute between rounds
*pick up where you left off

a) mobility 4min
1:00 each
instep rotations
handwalk
sumo squat stretch
scorpions

b) warm up 4min
amrap 4min
10/8cal row
10 medball presses
10 medball squats

c) back squats 15min
3 sets
5 back squat @ 75%

1 drop set
max. reps
@ 50%

d) conditioning 15min
for time
120cal row
120 wallballs 20/14lbs
partition however you’d like

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 hang high pulls
10 elbow rotations
10 good mornings
*remaining time double under practice

c) skill 6min
hang power clean

d) conditioning 24min
on the 2:00 x 12 rounds
"x" movement reps
ski/bike cal in remaining time

station 1: 15 deadlifts
station 2: 9 hang power cleans
station 3: 60 double unders
barbell: 60/40kg

score: total cal

Skill Class 18:00
hang power clean + double under

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

b) warm up 4min
amrap 4min
10 ring rows
10 scap. push ups
10 scap. pull ups

c) bench press 15min
3 sets
5 bench press
(@ 75%)
into
1 drop set
max.reps
(@ 50%)

d) conditioning 15min
amrap 15min
5 strict pull ups
10 push ups
15 sit ups
on every 5:00 (starting at 0:00)
200m farmers carry 2x22,5/15kg

Open Gym
10:00-13:00 Uhr

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. prone snow angels
2. box step ups
3. scap. pull ups
4. plank hold

c) conditioning 35min
emom 35min (7 rounds)
1. 3-5 wall walks
2. 15-20 box jumps
3. 6-10 supinated strict pull ups
4. 18-24 mountain climbers
5. rest

Sunday Endurance for Open Gym

for time
3 rounds
20/16 cal row
rest 1 minute
40/32 cal row
rest 2 minutes
60/48 cal row
rest 3 minutes
[rpe 7–8]