WODs

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

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

b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 push ups
10 box step ups
*remaining time row

c) conditioning 30min
for time
1000/900m row
20 box jumps 60/50cm
20 push press 50/35kg
20 box jumps
400m farmer’s carry 2x22,5/15kg
20 box jumps
20 push press
20 box jumps
1000/900m row

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

b) warm up 4min
40sec on /20sec off
1. bike
2. air squats
3. elbow rotations
4. burpees

c) back squat 13min
build to heavy set of 10

d) skill 5min
hang squat clean

d) conditioning 13min
3 rounds
1:00 amrap
6 hang squat cleans 50/35kg
max lateral burpees over bar
rest 1:00
1:00 amrap
10/8cal bike
max lateral burpees over bar
rest 2:00 between rounds
score: total burpees

Skill Class 18:00
hang squat clean

a) warm up 5min
line drills

b) conditioning 30min
on the 5:00 x 6 rounds
10 strict pull-ups
20 alternating db snatches 22,5/15kg
400m run
score: slowest round