WODs

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. ski/bike
3. box step ups
4. bent over row

c) conditioning 35min
emom 35min (7 rounds)
1. 12-15 bench dips
2. 10-15cal ski/bike
3. 16-20 db box step ups
4. 8-12 barbell bent over row

Sunday Endurance for Open Gym

rowing conditioning
1000/900m fast [rpe 7-8]
500/450m easy [rpe 3-4]
750/675m fast [rpe 7-8]
750/675m easy [rpe 3-4]
500/450m fast [rpe 7-8]
1000/900m easy [rpe 3-4]
250/225m fast [rpe 7-8]
1250/1125m easy [rpe 3-4]
aerobic power [vo2 max]

Team WODs im Loft

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

b) warm up 5min
amrap 5min
10 ring rows
10 kb deadlifts
10 air squats
*partner holds plank position

c) conditioning 30min
in teams of 2
for time
6 rounds
20 goblet squats 24/16kg
10 synchro air squats
20 kb swings 24/16kg
10 synchro air squats
20 strict pull ups
10 synchro air squats

a) mobility 3min
1:00 each
hamstring stretch on box
calf stretch
cossack squats

b) warm up 4min
amrap 4min
250/225m row
10 box step ups
10 good mornings

c) sumo deadlifts 15min
3 sets
3 sumo deadlifts @ 80–85%
1 drop set
max reps @ 50%

d) conditioning 15min
for time
4 rounds
500/450m row
21 box jumps 60/50cm
12 deadlifts @bodyweight

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

b) warm up 5min
on every 2:30 x 2 rounds
10 straight leg sit ups
10 burpees
10 scap. pull ups
*remaining time bike/ski

c) conditioning 20min
on every 5:00 x 4 rounds
30/24cal bike/ski
20 toes to bar
max burpee to target

score: total burpees to target

d) shoulder + legs 9min
20sec. on / 15sec. off x 16 rounds
1. prone press
2. single leg wall sit

a) mobility 3min
sumo squat stretch
samson stretch
calf stretch

b) warm up 4min
amrap 4min
10 burpees
10 step back lunges
10 scap. push ups

c) front squats 14min
3 sets
3 front squats @ 80–85%
1 drop set
max reps @ 50%

d) conditioning 12min
3 rounds for time
30–20–10 db push press 22,5/15kg
10–20–30 unweighted jumping lunges
60 lateral hops over dumbbell

e) triceps 5min
on every 1:30 x 3 sets
max set db overhead triceps extension

Skill Class 18:00
front squat + double under

a) mobility 4min
1:00 each
sumo squat stretch
lat stretch
scorpions
calf stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 straight leg sit ups
10 db deadlifts
10 scap. push ups
*remaining time row

c) conditioning 30min
amrap 30min
20 v-ups
20/16cal row
100m farmer’s carry 2x22,5/15kg
20/16cal row
20 alt. db snatches 22,5/15kg