WODs

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 30-40sec. (weighted) wallsit
2. 10-15cal row
3. 12-15 db push press
4. 8-12 weighted straight leg sit ups
5. rest

Sunday Endurance for Open Gym
3 sets for quality
3:00 moderate pace [rpe 5]
3:00 easy pace [rpe 3]
1:30 fast pace [rpe 7]
3:00 easy pace [rpe 3]
0:30 sprint pace [rpe 9]
3:00 easy pace [rpe 3]

score: total meters
aerobic power [lactate threshold]

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

b) warm up 5min
amrap 5min
10 good mornings
10 straight leg sit ups

*partner is holding top of push up position

c) conditioning 30min
in teams of 2
for time
50-40-30-20-10
deadlifts 80/60kg
toes to bar
high box jumps 75/60cm
*partner holds top of push up position

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

b) warm up 4min
amrap 4min
10 scap. push ups
10 air squats
200/180m row

c) front squats 12min
3 sets
3 front squats
(heavier than last week)

d) conditioning 12min
for time:
10 thrusters
400/360m row
8 thrusters
400/360m row
6 thrusters
400/360m row
4 thrusters
400/360m row
2 thrusters
400/360m row
barbell 50/35kg

e) back hypertrophy 6min
on every 1:30 x 4 sets
10-15 bent over rows

Open Gym
10:00-13:00 Uhr

a) mobility 3min
1:00 each
inverted hamstring stretch
instep rotation
lat stretch

b) warm up 4min
amrap 4min
10 scap. push ups
10 db deadlifts
10 burpees

c) push press 12min
3 sets
3 push press
(heavier than last week)

d) conditioning 16min
on the 2:00 x 8 rounds:
32m single arm overhead carry
into max reps:
round 1,3,5,7 alternating db snatches
round 2,4,6,8 burpees over db

e) core 4min
tabata 20sec on /10sec off
v-ups

Skill Class 18:00
dumbbell snatch

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

e) skill 6min
hang power clean

d) hang power clean 12min
3 sets
3 hang power cleans
(heavier than last week)

e) conditioning 12min
for time
2 rounds
50 double unders, 5 power cleans
2 rounds
40 double unders, 4 power cleans
2 rounds
30 double unders, 3 power cleans
2 rounds
20 double unders, 2 power cleans
2 rounds
10 double unders, 1 power clean
barbell 60/45kg