WODs

  • Fr. 28. Feb.

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

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

    c) conditioning 22min
    for time
    100/80cal row
    50 thrusters 20/15 kg
    50 pull ups
    50 thrusters 20/15 kg
    100/80cal row

    d) core and arms 8min
    30sec. on / 30sec. off x 8 sets
    1. rower pike ups
    2. barbell curls

  • Do. 27. Feb.

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

    b) warm up 4min
    amrap 4min
    10 box step ups
    10 hang high pulls
    10 good mornings

    c) skill 10min
    power clean

    d) conditioning 17min
    for time
    40-30-20-10 box jumps 60/50cm
    20-15-10-5 power cleans 70/50kg

    e) core 4min
    tabata (20sec. on /10sec. off)
    side plank

  • Mi. 26. Feb.

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

    b) warm up 5min
    on every 1:30 x 3 sets
    1. row
    2. bike
    3. ski

    c) conditioning 25min
    for time
    2000/1800m row
    120/100cal bike
    1600/1200m ski

    d) back and arms 6min
    30sec. on /30sec. off x 6 sets
    1. double db bent over row
    2. single db behind the head triceps extension

    Skill Class 18:00
    rowing/skiing technique

  • Di. 25. Feb.

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

    b) warm up 4min
    amrap 4min
    10 scap. push usp
    10 straight leg sit ups
    10 push press

    c) strict press 12min
    3 sets 6 strict press
    (build in weight)

    d) conditioning 15min
    for time
    60 toes to bar
    60 push jerks, 60/40kg
    * partition however you'd like

    e) shoulder health 4min
    tabata (20sec. on /10sec. off)
    prone press

  • Mo. 24. Feb.

    a) mobility 3min
    1:00 each
    instep rotations
    sumo squat stretch
    lying hip cross over

    b) warm up 4min
    amrap 4min
    10 elbow rotations
    10 front squats
    10 deadlifts

    c) front squats 14min
    3 sets 6 front squats
    (build in weight)

    d) conditioning 16min
    10 rounds for time
    3 deadlifts 100/70kg
    1-2-3...8-9-10 double db front squats 22.5/15kg

    Skill Class 18:00
    deadlift

  • So. 23. Feb.

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

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

    c) conditioning 35min
    emom 35min (7 rounds)
    1. 10-15 weighted ab mat sit ups
    2. 8-15 burpee to target
    3. 8-16 db plank row
    4. 8-15 box jumps
    5. rest

    Sunday Endurance for Open Gym

    choose your erg
    12 sets
    2:00 moderate pace [rpe 5-7]
    0:30 rest