WODs

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

a) mobility 4min
samson stretch
hand walk
scorpions
calf stretch

b) warm up 4min
amrap 4min
10 scap. push ups
10 ring rows
100m run

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

d) conditioning 15min
21-18–15–12–9
push-ups
kipping pull-ups
*200m run after each round

Skill Class 18:00
kipping pull up

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 barbellthruster 20/15kg
2. 10-15cal row
3. 16-20 box jumps
4. 8-12 strict knee to chest

Sunday Endurance for Open Gym
6 sets for quality:
60sec fast [rpe 7]
60sec easy [rpe 3]
30sec fast [rpe 7]
30sec easy [rpe 3]
•rest 2 minutes between sets
score: total meters
lactate threshold