WODs

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

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

b) warm up 4min
amrap 4min
2-4-6-8...
burpees
air squats
push press

c) back squats 15min
4 sets
4 back squats
– rest 20 seconds –
3 dumbbell squat jumps (very light)
(build in weight)

d) conditioning 15min
for time
50 burpee squat clean thruster 2x22,5/15kg

Skill Class 18:00
hang squat clean

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

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

c) bench press 14min
4 set
4 bench press
– rest 20 seconds –
3 plyo push ups
(build in weight)

d) conditioning 15min
amrap 15min
5 strict pull-ups
10 hand release push ups
15 kettlebell swings 32 / 24 kg

e) shoulder 4min
tabata (20sec. on/10sec. off)
prone press