WODs

a) warm up 6min
emom 6min
1. row
2. instep rotation/hand walk/lat stretch

b) conditioning 25min
for time
5km row

c) isometric holds 6min
emom 6min
1. max ring dip support hold
2. max good morning hold 20/10kg plate

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

b) warm up 4min
amrap 4min
10 straight leg sit ups
10 push ups
10 ring rows

c) bench press 14min
build to heavy set of 5

d) conditioning 12min
12:00 amrap: wall walks
on the 0:00: 15 pull-ups*
on the 1:30: 15 toes to bar
on the 3:00: 15 pull-ups
on the 4:30: 15 toes to bar
on the 6:00: 15 pull-ups
on the 7:30: 15 toes to bar
on the 9:00 15 pull ups
on the 10:30 15 toes to bar
score: total wall walk reps
*rx+ option: chest to bar pull ups

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

Skill Class 18:00
kipping toes to bar

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. push ups
2. bike/ski
3. kb deadlifts
4. step back lunges

c) conditioning 35min
emom 35min (7 rounds)
1. 8-16 bench dips
2. 10-15cal bike/ski
3. 15-20 kb swings
4. 12-16 goblet step back lunges
5. rest

Sunday Endurance for Open Gym

20-minute row:
2x 1:40 easy, 0:20 moderate
2x 1:20 easy, 0:40 moderate
2x 1:00 easy, 1:00 moderate
2x 0:40 easy, 1:20 moderate
2x 0:20 easy, 1:40 moderate
easy: rpe 3-4
moderate: rpe 5-6
score: total meters
aerobic power [lactate threshold]

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

b) warm up 5min
amrap 5min
10 air squats
10 ring rows
*partner is biking

c) conditioning 30min
in teams of 2
for time
50 synchro goblet squats 24/16kg
50/45/40cal bike
50 strict pull ups
100/90/80cal bike
50 strict pull ups
50/45/40cal bike
50 synchro goblet squats

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

b) warm up 4min
amrap 4min
10 push ups
10 step back lunges
20 single unders

c) push press 13min
3 sets
3 push press
(build in weight)

d) conditioning 12min
for time
15-12-9-6-3 double db push press* 2x22,5/15kg
30-24-18-12-6 double db step back lunges
50-40-30-20-10 double unders
*rx+ option: handstand push ups

e) shoulder 4min
4 sets
tabata single arm strict press + overhead hold
20sec stricht press (r)
10sec overhead hold (r)
20sec strict press (l)
10sec overhead hold (l)

a) mobility 4min
1:00 each
samson Stretch
lying hip cross over
lat stretch
scorpions

b) warm up 4min
amrap 4min
150/125m row
10 hang high pulls
10 behind the neck push press

c) skill 6min
hang power snatch

d) conditioning 24min
on the 3:00 x 8 rounds
3 hang power snatches 50/35kg
400/360m row

score: slowest round