WODs

a) mobility 4min
samson stretch
hand walk
instep rotations
lying hip cross over

b) warm up 4min
amrap 4min
10 hang high pulls
10 burpees
100m run

c) skill 8min
power clean

d) conditioning 22min
for time
10 rounds
7 power cleans 50/35kg
7 burpees
200m run

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

b) warm up 5min
on every 1:30 x 3 rounds
5 scap. push ups
10 push ups
*remaining time row

c) bench press 12min
3 sets
10 bench press @ 60%

d) conditioning 10min
in a 10min window
2000/1800m row for time
1 set of max unbroken push ups
every rep = -1 second

score: row time minus reps

e) triceps + core 9min
on every 1:30 x 6 sets
1. 15 banded triceps push downs
2. 10 rower pike ups

Skill Class 18:00
push press

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. kb deadlifts
2. straight leg sit ups
3. bike/ski
4. air squats

c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 kb swings
2. 16-20 russian twists
3. 10-15cal bike/ski
4. 30-40sec. wall sit
5. rest

Sunday Endurance for Open Gym
3 sets for total meters
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]

Team WODs im Loft

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

b) warm up 5min
amrap 5min
10 ring rows
10 db deadlifts
10 lunges
*partner holds plank position

c) conditioning 28min
in teams of 2
buy in: 100 burpees
into
80 strict pull ups
100 single arm devil press 22,5/15kg
120 goblet step back lunges 22,5/15kg
* partition however
into
buy out: 100 air squats

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

b) warm up 4min
amrap 4min
100m run
20 mountain climbers
20 single unders

c) conditioning 30min
for time
1600m run

3 rounds
20 abmat sit-ups
40 double unders

800m run

2 rounds
20 abmat sit-ups
40 double unders

400m run

1 round
20 abmat sit-ups
40 double unders

200m run

a) mobility 4min
samson stretch
hand walk
instep rotations
lying hip cross over

b) warm up 5min
on every 2:30 x 2 rounds
10 clean grip deadlifts
10 hang high pulls
10 elbow rotations
*remaining time ski/bike

c) skill 10min
power clean

d) conditioning 20min
4 rounds x amrap 2:
20 power cleans, 40/30kg
max cal bike/ski
• rest 4 minutes between rounds
score: total cal