WODs

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

b) warm up 4min
amrap 4min
10 box step ups
20 mountain climbers
150/125m row

c) conditioning 24min
for time
1500/1350m row
40 sit-ups
30 box jumps 60/50cm
200m farmer’s carry 2x22,5/15kg
30 box jumps
40 sit-ups
1500/1350m row

d) strength 7min
max supersets
10-15 db bent over row
8-12 overhead triceps extension
rest as needed

a) mobility 4min
1:00 each
instep rotation
calf stretch
lat stretch
scorpions

b) warm up 4min
amrap 4min
100m run
10 ring rows
10 hang high pulls

c) skill 5min
power clean

d) conditioning 26min
for time
10 rounds
3 power cleans 60/40kg
6 burpee pull-ups
12 air squats
200m run

Skill Class 18:00
hang power clean

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-