WODs

a) mobility 4min
1:00 each
instep rotations
hand walk
lying hip cross over
lat stretch

b) warm up 4min
amrap 4min
150/125m row
10 step back lunges
10 good mornings

c) back squat 15min
set 1: 12 reps at 60%
set 2: 10 reps at 65%
set 3: 8 reps at 70%

d) conditioning 15min
for time
500/450m row
30 db farmer’s step back lunges
500/450m row
30 db front rack step back lunges
500/450m row
30 db overhead step back lunges
500/450m row
double dumbbells: 2x15/10kg

Skill Class 18:00
rowing technique + wallballs

a) mobility 4min
1:00 each
hand walk
scorpions
calf stretch
lat stretch

b) warm up 4min
amrap 4min
100m run
10 straight leg sit ups
10 ring rows

c) conditioning 25min
on the 5:00 x 5 rounds
400m run
max unbroken strict pull-ups
max unbroken push-ups
max unbroken toes to bar
score: total reps

d) arms 5min
3 supersets
max biceps curls
max overhead triceps extension
at 20/15kg barbell
00:30-1:00 rest between sets

a) mobility 3min
1:00 each
hamstring stretch on box
samson stretch
calf stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 good mornings
10 box step ups
10 burpees
*remaining time bike/ski

c) deadlift 14min
set 1: 12 reps at 60%
set 2: 10 reps at 65%
set 3: 8 reps at 70%

d) conditioning 13min
for time
25/20 cal bike/ski
50 alternating db snatches 22,5/15kg
30 burpee box jumps 60/50cm
50 alternating db snatches
25/20 cal ski/bike

e) core 4min
tabata (20sec on /10sec off) x 8 rounds
1. russian twists
2. plank hold

Skill Class 18:00
db snatch

a) mobility 3min
1:00 each
hand walk
instep rotation
scorpions

b) warm up 6min
30sec on / 15sec off x2 rounds
1. medball thruster
2. row
3. plank hold
4. bent over row (empty barbell)

c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 wallballs
2. 10-15cal row
3. 14-20 weighted sit ups
4. 10-15 barbell bent over row
5. rest

Sunday Endurance for Open Gym
for quality
2:00 row 1:00 rest
4:00 row 1:00 rest
8:00 row 1:00 rest
4:00 row 1:00 rest
2:00 row
[rpe 6-7]
score total meters
aerobic power lactate threshold

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

b) warm up 5min
amrap 5min
10 air squats
10 ring rows
10 burpees
*partner is rowing

c) conditioning 30min
in teams of 2
amrap 3min x 10 rounds
for max cal/reps
1. 20 goblet squats (each) 24/16kg
into max cal row
2. 12 strict pull ups (each)
into max burpees over rower

a) mobility 4min
1:00 each
instep rotations
inverted hamstring stretch
calf stretch
lat stretch

b) warm up 4min
amrap 4min
10 straight leg sit ups
10 good mornings
10 box step ups

c) sumo deadlift 14min
set 1: 6 reps at 70%
set 2: 4 reps at 75%
set 3: 2 reps at 80%

d) conditioning 8min
3-2-1 minute amraps:
6 toes to bar
9 box jumps 60/50cm
12 alternating db snatches 22,5/15kg
• rest 1:00 between rounds
• pick up where you left off

e) stability 7min
3 sets
5 tempo cossack squats (l)
- rest 0:30 -
5 tempo cossack squats (r)
• tempo = 3 seconds up + 3 seconds down
• rest 1:00 between sets