WODs

a) mobility 4min
1:00 each
hand walk
sumo squat stretch
lying hip cross over
instep rotation

b) warm up 4min
amrap 4min
200/180m row
10 air squats
10 burpees

c) conditioning 30min
5 rounds for time
400/360m row
30 sit-ups
20 dumbbell goblet squats, 22.5/15kg
10 burpee deadlifts 2x22,5/15kg
rest 1:00 between rounds

score: total time (including rest)
aerobic power [lactate threshold]

a) mobility 4min
1:00 each
lat stretch
90/90 hip rotation
inverted hamstring stretch
instep rotation

b) warm up 4min
amrap 4min
10 push ups
10 cossack squats
10 ring rows

c) sumo deadlift 9min
on the 3:00 x 3 sets
5 tempo sumo deadlifts at 65% *3 seconds up, 3 seconds down

d) conditioning 15min
10 x 1:00 amrap
10 pull ups *
wall walks in remaining time
rest 0:30 between amraps

score: total wall walk reps
*rx+ option: 8 chest to bar pull ups

muscular endurance

Skill Class 18:00
kipping pull up

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. medball squats
2. row
3. straight leg sit ups
4. box step ups

c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 wall balls
2. 10-15cal row
3. 6-10 strict toes to bar
4. 15-20 box jumps
5. rest

Sunday Endurance for Open Gym
for quality
300-600-900-600-300m row [rpe 6-7]
100-200-300-200-100m row [rpe 2-3]

score: total time
aerobic power [lactate threshold]

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

b) warm up 5min
amrap 5min
10 hang high pulls
10 elbow rotations
10 scap. push ups
*partner is biking

c) conditioning 30min
in teams of 2
on the 6:00 x 5 rounds
20 hang power cleans 40/30kg
30 push ups
40 sit ups
max cal bike
score: total cal

a) mobility 4min
1:00 each
instep rotations
calf stretch
lat stretch
sumo squat stretch

b) warm up 4min
amrap 4min
10 air squats
10/8cal row
20 single under

c) back squats 9min
on the 3:00 x 3 sets
5 tempo back squat at 65%
* 3 seconds down, 3 seconds up

d) conditioning 12min
3 rounds for time
10 front squats 60/40kg
30/24 cal row
50 double unders

aerobic power [vo2 max]

e) upper back 5min
3 sets
10-12 supinated bent over row

a) mobility 4min
1:00 each
scorpions
seated pike stretch
lat stretch
lying hip cross over

b) warm up 4min
amrap 4min
10 prone snow angels
10 straight leg sit ups
10 kb deadlifts

c) skill 8min
emom 8min
level 3: 3-5 strict handstand push ups
level 2: 3 negative handstand push ups
level 1: 6-8 double db z-press

d) conditioning 20min
amrap 20min
4 handstand push ups
6 toes to bar
8 russian kb swings 32/24kg

aerobic power / lactate threshold