WODs

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 8-16 kipping pull ups
2. 10-15cal row
3. 12-18 deficit push ups
4. 15-20 box jumps
5. rest

Sunday Endurance for Open Gym
8-10 sets
0:45 bike
1:15 rest
score: total meters/calories

a) mobility 3min
1:00 each
sumo squat stretch
instep rotations
lat stretch

b) warm up 5min
amrap 5min
10 medball squats
10 medball presses
*partner is skiing

c) conditioning 30min
in teams of 2
for time
200/180/160cal ski
300 wallballs 20/14lbs
*partition however you’d like

a) warm up 6min
line drills

b) bench press 14min
set 1: 12 reps at 60%
set 2: 10 reps at 65%
set 3: 8 reps at 70%

c) conditioning 12min
amrap 12min
15 v-ups
100m run
5 wall walks
15 v-ups
100m run
5 strict ring dips

score: rounds + reps (100m=10 reps)

d) shoulder 4min
tabata (20sec on / 10sec off) x 8 rounds
prone press

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

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

c) skill 7min
hang power clean + push jerk

d) conditioning 23min
4 x 5:00 intervals:
44/36cal ski/bike
amrap in remaining time:
6 hang power cleans
4 push jerks
2 lateral burpees over barbell
rest 1:00 between intervals
pick up where you left off in amrap
barbell: 50/35kg
score: rounds + reps

a) mobility 4min
1:00 each
instep rotations
hand walk
lying hip cross over
lat stretch

b) warm up 4min
amrap 4min
150/125m row
10 step back lunges
10 good mornings

c) back squat 15min
set 1: 12 reps at 60%
set 2: 10 reps at 65%
set 3: 8 reps at 70%

d) conditioning 15min
for time
500/450m row
30 db farmer’s step back lunges
500/450m row
30 db front rack step back lunges
500/450m row
30 db overhead step back lunges
500/450m row
double dumbbells: 2x15/10kg

Skill Class 18:00
rowing technique + wallballs

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

b) warm up 4min
amrap 4min
100m run
10 straight leg sit ups
10 ring rows

c) conditioning 25min
on the 5:00 x 5 rounds
400m run
max unbroken strict pull-ups
max unbroken push-ups
max unbroken toes to bar
score: total reps

d) arms 5min
3 supersets
max biceps curls
max overhead triceps extension
at 20/15kg barbell
00:30-1:00 rest between sets