WODs

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

b) warm up 4min
40sec on/ 20sec off
1. bike
2. air squats
3. single under
4. ski

c) front squats 14min
set 1: 6 reps at 70%
set 2: 4 reps at 75%
set 3: 2 reps at 80%

d) conditioning 12min
2 rounds for total reps:
3:00 of bike/ski cal
2:00 of wallballs 20/14lbs
1:00 of double unders

e) core 5min
3 rounds
15 v-ups
30sec. side plank (each side)

Skill Class 18:00
wallballs & double under

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

b) warm up 4min
amrap 4min
150/125m row
10 snatch grip hang high pulls
10 behind the neck push press

c) skill 5min
hang power snatch

d) conditioning 28min
3 rounds for time
1000/900m row
20 hang power snatches 35/25kg
30 lateral burpees over barbell
rest 2:00 between rounds

a) mobility 4min
1:00 each
instep rotations
samson stretch
scorpions
lat stretch

b) warm up 4min
40sec on/ 20sec off
1. ring rows
2. push ups
3. double db deadlifts
4. straigh leg sit ups

c) push press 12min
set 1: 6 reps at 70%
set 2: 4 reps at 75%
set 3: 2 reps at 80%

d) conditioning 12min
on the minute x 12min
min 1: strict pull-ups
min 2: double db push press
min 3: double db hang power cleans
min 4: unweighted russian twists
dumbbells: 22.5 / 15 kgs

score: sum total of lowest reps at each station

e) durability 6min
2-3 supersets:
max chin-up hold
8-12 pausing push ups
**3 second hold at top & bottom
rest 1:00 between supersets

Skill Class 18:00
hang power clean & push press

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

b) warm up 5min
amrap 5min
10 straight leg sit ups
10 hang high pulls
*partner is running 100m

c) conditioning 30min
in teams of 2
amrap 30min
200m partner run
ygig:
7 toes to bar (each)
7 hang power cleans 50/35kg (each)

Sunday Endurance for Open Gym
3-4 rounds
choose your erg
8 minutes [rpe 6]
2 minutes [rpe 3]

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

b) warm up 5min
amrap 5min
10 straight leg sit ups
10 hang high pulls
*partner is running 100m

c) conditioning 30min
in teams of 2
amrap 30min
200m partner run
ygig:
7 toes to bar (each)
7 hang power cleans 50/35kg (each)

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

b) warm up 4min
amrap 4min
10 push ups
250/225m row
10 scap. push ups

c) bench press 14min
set 1 12 reps at 55%
set 2 10 reps at 60%
set 3 8 reps at 65%

d) conditioning 12min
6 rounds for total reps/cals
0:30 row calories
0:30 rest
0:30 burpees to target
0:30 rest

e) triceps 5min
for quality
max. russian push ups
* every break: 15 prone presses