WODs

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

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

b) warm up 5min
amrap 5min
10 medball squats
10 medball presses
10 burpees

*partner is rowing

c) conditioning 32min
teams of 2
3 rounds for time
1000/950/900m row
75 wall balls 20/14lbs
30 burpees over rower

a) mobility 3min
1:00 each
seated pike stretch
scorpions
instep rotations

b) warm up 6min
emom 6min
1. push ups
2. bike
3. straight leg sit ups

c) skill 10min
toes to bar

d) conditioning 19min
on every 1:00 x 5 rounds
for total reps
1. db bench press 2x22,5/15kg
2. cal echo bike
3. toes to bar
4. rest

a) mobility 3min
1:00 each
samson stretch
lat stretch
lying hip cross over

b) warm up 4min
amrap 4min
10 shoulder rotations
10 behind the neck strict press
10 good mornings
10 burpees

c) skill 10min
power snatch

d) power snatch 10min
find a heavy set of 8 power snatches
*touch and go

e) conditioning 10min
on every 1:00 x 10 sets
3 power snatches 50/35kg
max. bar-facing burpees

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

b) warm up 4min
amrap 4min
10/8cal ski bike
10 scap. push ups
10 box step over

c) strict press 10min
5-4-3-2-1 strict press
(build in weight)

d) conditioning 22min
amrap 4min x 4 rounds
22/17 ski/bike
15 box jump overs 60/50cm
12 alternating db hang squat cleans
22,5/15kg
rest 2min between rounds

*pick up where you left off

Skill Class 18:00
hang squat clean

a) mobility 3min
1:00 each
hand walk
lat stretch
lying hip cross over

b) warm up 5min
on ever 2:30 x 2 rounds
250/225m row
10 ring rows
10 kb deadlifts
*remaining time plank hold

c) strict pull ups 14min
4 sets 2 strict weighted pull ups
(build in weight)

d) conditioning 16min
for time
36 pull ups
63 kb swings 24 /16 kg
1500/1350m row