WODs

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

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

b) warm up 4min
40sec on /20sec off
1. row
2. straight leg sit ups
3. push ups
4. mountain climbers

c) bench press 14min
build to heavy set of 10

d) conditioning 16min
2 rounds for total reps
2:00 of row cal
2:00 of v-ups
2:00 of hand-release push-ups
2:00 of russian twists

Skill Class 18:00
push jerk

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 3-5 wall walks
2. 10-15cal bike/ski
3. 8-12 barbell bent over row
4. 12-18 goblet squats
5. rest

Sunday Endurance for Open Gym
4 rounds
2:00 bike
400m run
1:00 rest

round 1: easy
round 2: moderate
round 3: hard
round 4: very hard

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

b) warm up 5min
amrap 5min
10 box step ups
10 push ups
*partner is biking

c) conditioning 30min
in teams of 2
on the 6:00 x 5 rounds
14/12/10 cal bike
16 db box step ups 50cm
14/12/10 cal bike
6 wall walks (3 each)
14/12/10 cal bike
dumbbells: 2x22,5/15kgs
score: slowest round

Einheizchallenge 2025
10:00-14:00 Uhr

a) mobility 4min
1:00 each
samson stretch
hand walk
lat stretch on box
calf stretch

b) warm up 4min
amrap 4min
10/8cal row
10 air squats
10 straight leg sit ups

c) conditioning 30min
30:00 amrap
3 single db thrusters* 22,5/15kg
3 toes to bar
3 box jumps 75/60cm
every 6:00 [starting at 0:00]: 30/24 cal row

*alternate arms each round