WODs

a) mobility 3min
1:00 each
90/90 hip rotations
lat stretch
calf stretch

b) warm up 5min
on every 2:30 x 2 rounds
20 single under
10 cossack squats
10 ring rows
*remaining time top of push up hold

c) sumo deadlift 12min
3 sets
6 sumo deadlifts
(same weight across)

d) conditioning 18min
amrap 3min x 2 rounds each
1. 50 double under into max. strict pull ups
2. 50 double under into max. ring dips
3. 50 double under into max. weighted sit ups 15/10kg

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

b) warm up 5min
on every 2:30 x 2 rounds
10 air squats
10 burpees
*remaining time row

c) font squats 14min
4 sets
3 front squats
(same weight across)

d) conditioning 16min
for time
150/120 cal row
on every 2:00 [starting at 2:00]:
10 lateral burpees over rower

Skill Class 18:00
thruster

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

b) warm up 4min
amrap 4min
100m run
10 hang high pulls
10 elbow rotations

c) skill 6min
power clean

d) power clean 8min
on every 1:00 x 8 sets
1 power clean
[build to heavy]

e) conditioning 20min
amrap 4min x 5 rounds
600m run
max power cleans (70% of heavy single)
score: total power clean reps

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

b) warm up 4min
amrap 4min
10 scap. push ups
10 box step ups
10 straight leg sit ups

c) push press 14min
4 sets
3 push press
(same weight across)

d) conditioning 12min
for time
30 db box step-ups 60/50cm 22,5/15kg
45 toes to bar
60 db push press 2x22,5/15kg

e) shoulders 4min
8 rounds
20sec. banded pull aparts
10sec. banded pull apart hold

Skill Class 18:00
toes to bar

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. bike/ski
3. ring rows
4. plank hold

c) conditioning 35min
emom 35min (7 rounds)
1. 10-15 diamond push ups
2. 10-15cal bike/ski
3. 12-16 gorilla row
4. 20sec. side plank
5. rest

Sunday Endurance for Open Gym
run or row:
200m run / 250m row [rpe 6-7]
200m run / 250m row [rpe 2-3]
400m run / 500m row [rpe 6-7]
400m run / 500m row [rpe 2-3]
600m run / 750m row [rpe 6-7]
600m run / 750m row [rpe 2-3]
800m run / 1000m row [rpe 6-7]
800m run / 1000m row [rpe 2-3]
1000m run / 1250m row [rpe 6-7]
1000m run / 1250m row [rpe 2-3]

30sec. rest between each set

aerobic power & aerobic endurance

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

b) warm up 5min
amrap 5min
10 air squats
10 ring rows
into max scap push usp

*partner runs 200m

c) conditioning 30min
in teams of 2
for time
5 rounds
400m partner run
30 thruster 35/25kg
20 strict pull ups