WODs

a) mobility 3min
scorpions
lat stretch
calf stretch

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

c) conditioning 32min
on the 08:00 x 4 rounds
20 db push press
100m farmer’s carry
800m run
max strict pull-ups

dumbbells: 22.5/15kg
score: total strict pull-ups

a) mobility 3min
seated pike stretch
90/90 hip rotation
calf stretch

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

c) sumo deadlift 13min
3 sets
2 sumo deadlifts @ 85-90%
1 drop set
max reps @ 50%

d) conditioning 19min
in a 4:00 window x 4 sets
3 rounds
25 double unders
5 toes to bar
10 alternating db snatches 22.5/15kg
in remaining time max cal bike/ski
rest 1min between sets
score: total calories

Skill Class 18:00
toes to bar

a) mobility 4min
samson stretch
hand walk
scorpions
sumo squat stretch

b) warm up 4min
amrap 4min
10 scap. push ups
10 air squats
10/8cal row

c) conditioning 28min
for time
10 rounds
15/12cal row
12 thrusters 35/25kg
rest 1min between rounds

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

b) warm up 5min
on every 2:30 x 2 rounds
10 db deadlifts
10 push ups
10 ring rows
*remaining time plank hold

c) strict press 15min
3 sets
2 strict press @ 85-90%
1 set
max reps @ 50%

d) conditioning 15min
amrap 15min
10 sit-ups
30 db deadlifts 2x22,5/15kg
10 sit-ups
20 db plank rows
10 sit-ups
10 db push-ups

Skill Class 18:00
db hang clean & push jerk

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 12-15 bench dips
2. 10-15cal ski/bike
3. 16-20 db box step ups
4. 8-12 barbell bent over row

Sunday Endurance for Open Gym

rowing conditioning
1000/900m fast [rpe 7-8]
500/450m easy [rpe 3-4]
750/675m fast [rpe 7-8]
750/675m easy [rpe 3-4]
500/450m fast [rpe 7-8]
1000/900m easy [rpe 3-4]
250/225m fast [rpe 7-8]
1250/1125m easy [rpe 3-4]
aerobic power [vo2 max]

Team WODs im Loft

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

b) warm up 5min
amrap 5min
10 ring rows
10 kb deadlifts
10 air squats
*partner holds plank position

c) conditioning 30min
in teams of 2
for time
6 rounds
20 goblet squats 24/16kg
10 synchro air squats
20 kb swings 24/16kg
10 synchro air squats
20 strict pull ups
10 synchro air squats