WODs

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

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

c) conditioning 26min
8 x 1:30 intervals
10 toes to bar
30 double unders
max cal bike/ski
rest 2:00 between intervals
score: total cal ski+bike

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

a) mobility 3min
1:00 each
handwalk
instep rotations
scorpions

b) warm up 4min
amrap 4min
10 air squats
10 kb deadlifts
10 shoulder taps

c) front squats 14min
3 sets
10 front squats at 60%

d) conditioning 12min
amrap 12min
for max kb swings 24/16kg
on every 1:30 (starting at 0:00)
set 1;3;5;7: 20 goblet squats
set 2;4;6;8: 3 wall walks
score: total kb swings

e) core 4min
tabata (20sec on / 10sec off) x 8 sets
side plank

Skill Class 18:00
front squats

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 8/8 single arm strict press
2. 10-15cal row
3. 15-20 box jumps
4. 8-10 chin ups
5. rest

Sunday Endurance for Open Gym
5-10 sets
2:00 bike
1:00 rest

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

b) warm up 5min
amrap 5min
10 step back lunges
10 push ups
*partner is running 100m

c) conditioning 30min
in teams of 2
amrap 30min
30 double db step back lunges 2x22,5/15kg
30 double db push press
400m partner run
-1min rest after each round-

a) mobility 3min
1:00 each
instep rotation
inverted hamstring stretch
lat stretch

b) warm up 4min
amrap 4min
10/8cal bike/ski
10 good mornings
10/8cal ski/bike

c) deadlift 17min
set 1 5 reps at 75%
set 2 3 reps at 85%
set 3 1 rep at 95%
set 4 establish 1rm

d) conditioning 14min
for time
30/24cal bike/ski
into
30-20-10
deadlifts 70/50kg
lateral burpees over bar
into
30/24cal ski/bike

a) mobility 3min
1:00 each
seated pike stretch
scorpions
lying hip cross over

b) warm up 4min
40sec on/ 20sec off x 4 rounds
1. bike
2. straight leg sit ups
3. scap. push ups
4. ring rows

c) skill 6min
toes to bar

d) conditioning 26min
for time
8 rounds
10/8cal bike
10 toes to bar
10 double db bench press
10 double db bent over row
rest 1 minute between rounds
dumbbell: 15/10kg