WODs

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

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. 30sec (weighted) wall sit
2. 10-15cal row
3. 10-15 double db push press
4. 10-15 v-ups
5. rest

Sunday Endurance for Open Gym
for time
300/240cal echo bike
performed as
2min work [rpe 8]
1min rest
aerobic power [vo2 max]

a) mobility 3min
1:00 each
inverted hamstring stretch
sumo squat stretch
scorpions

b) warm up 5min
amrap 5min
10 good mornings
10 scap. push ups
10 med ball squats
*partner is biking

c) conditioning 30min
in teams of 2
amrap 30min
40 wall balls
40 deadlifts 80/60kg
40 burpees over the bar

on every 3:00 (starting at 0:00)
15/13/12cal bike

a) mobility 4min
1:00 each
samson stretch
hand walk
lat stretch
scorpions

b) warm up 4min
amrap 4min
10 box step ups
10 snatch deadlifts
10 behind the neck push press

c) skill 7min
power snatch

d) power snatch 8min
find a heavy set of 3
(touch and go)

e) conditioning 15min
for time
21-18-15-12-9
power snatches 35/25kg
box jumps 60/50cm

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

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

c) conditioning 25min
for time
8 rounds
8 toes to bar
15/12cal bike/ski
16 push-ups
15712cal ski/bike

d) shoulder stability 6min
emom 6min
1. 12-15 prone press
2. 40sec. ring dip support hold

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

b) warm up 4min
amrap 4min
10 step back lunges
10 elbow rotations
20 singel unders

c) front rack lunges 13min
4 sets 6 front rack reverse lunges

d) conditioning 17min
for time
10-9-8-7-6-5-4-3-2-1 dumbbell front squats 2x22,5/15kg
30 double unders each round
into
400 meter farmer's carry

Skill Class 18:00
thruster

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

b) warm up 5min
on every 2:30 x 2 rounds
200m run
10 scap. push ups.
10 ring rows
*remaining time plank hold

c) strict press 12min
4 sets 3 strict press

d) conditioning 16min
for time
400m run
18 strict pull-ups
400m run
15 strict pull-ups
400m run
12 strict pull-ups

*every break: 100m run