WODs

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

b) warm up 4min
amrap 4min
100m run
10 box step ups
20 mountain climbers

c) front squats 14min
3 sets
3 front squats
(build in weight)

d) conditioning 12min
on the 2:00 x 6 sets
200m run
max station reps
station 1: db box step ups 60/50cm
station 2: sit-ups
single dumbbell: 22,5/15kg
score: total step ups + sit-ups

e) core 4min
tabata (20sec on / 10sec off x8 rounds)
side plank hip lifts

Skill Class 18:00
thruster

a) mobility 3min
1:00 each
samson Stretch
hand walk
scorpions

b) warm up 5min
on every 2:30 x 2 rounds
10 step back lunges
10 elbow rotations
10 scap. push ups
*remaining time bike/ski

c) stability 13min
3 sets
5/5 tempo barbell front rack split squats
*(3 seconds down, 3 seconds up)
(build in weight)

d) conditioning 17min
amrap
4 x 2:00 intervals
15/12cal bike/ski
8 wall walks
• rest 3:00 between intervals
• pick up where you left off

score: rounds + reps

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

b) warm up 4min
amrap 4min
10/8cal row
10 hang high pulls
10 burpees

c) skill 5min
power clean

d) power clean 10min
find a heavy set of 3
touch and go power cleans

e) conditioning 15min
for time
45/36 cal row
45 db push ups
30/24 cal row
30 double db hang power cleans
15/12 cal row
15 double db devil press

dumbbells: 2x15/10kg

Skill Class 18:00
hang power clean

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. deep squat hold
2. bike/ski
3. ring rows
4. box step ups

c) conditioning 35min
emom 35min (7 rounds)
1. 30-45sec wall sit
2. 10-15cal bike/ski
3. 6-12 strict pull ups
4. 15-20 box jumps
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
scorpions

b) warm up 5min
amrap 5min
10 step back lunges
10 straight leg sit ups
10 push ups
*partner holds plank position

c) conditioning 30min
in teams of 2
on the 3:00 x 10 rounds
12 synchro step back lunges
14 toes to bar
max synchro single arm db thruster 22,5/15kg

a) mobility 4min
1:00 each
inverted hamstring stretch
hand walk
calf stretch
lying hip cross over

b) warm up 4min
amrap 4min
100m run
10 good mornings
30sec plank hold

c) deadlift 15min
build to heavy set of 10

d) conditioning 15min
10-9-8-7-6-5-4-3-2-1
deadlifts 70/50kg
200m run