WODs

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

a) warm up 6min
line drills

b) skill 5min
hang power clean & push press

c) conditioning 28min
for time
20 hand-release push-ups
20 hang power cleans, 40/30kg
800m run
20 push press, 40/30kg
20 hand-release push-ups
rest 2:00

15 hand-release push-ups
15 hang power cleans, 50/35kg
600m run
15 push press, 50/35kg
15 hand-release push-ups
rest 2:00

10 hand-release push-ups
10 hang power cleans, 60/40kg
400m run
10 push press, 60/40kg
10 hand-release push-ups
rest 2:00

5 hand-release push-ups
5 hang power cleans, 70/50kg
200m run
5 push press, 70/50kg
5 hand-release push-ups

a) mobility 3min
1:00 each
instep rotation
calf stretch
scorpions

b) warm up 4min
40sec on/ 20sec off
1. bike
2. air squats
3. single under
4. ski

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

d) conditioning 12min
2 rounds for total reps:
3:00 of bike/ski cal
2:00 of wallballs 20/14lbs
1:00 of double unders

e) core 5min
3 rounds
15 v-ups
30sec. side plank (each side)

Skill Class 18:00
wallballs & double under

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

b) warm up 4min
amrap 4min
150/125m row
10 snatch grip hang high pulls
10 behind the neck push press

c) skill 5min
hang power snatch

d) conditioning 28min
3 rounds for time
1000/900m row
20 hang power snatches 35/25kg
30 lateral burpees over barbell
rest 2:00 between rounds

a) mobility 4min
1:00 each
instep rotations
samson stretch
scorpions
lat stretch

b) warm up 4min
40sec on/ 20sec off
1. ring rows
2. push ups
3. double db deadlifts
4. straigh leg sit ups

c) push press 12min
set 1: 6 reps at 70%
set 2: 4 reps at 75%
set 3: 2 reps at 80%

d) conditioning 12min
on the minute x 12min
min 1: strict pull-ups
min 2: double db push press
min 3: double db hang power cleans
min 4: unweighted russian twists
dumbbells: 22.5 / 15 kgs

score: sum total of lowest reps at each station

e) durability 6min
2-3 supersets:
max chin-up hold
8-12 pausing push ups
**3 second hold at top & bottom
rest 1:00 between supersets

Skill Class 18:00
hang power clean & push press

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

b) warm up 5min
amrap 5min
10 straight leg sit ups
10 hang high pulls
*partner is running 100m

c) conditioning 30min
in teams of 2
amrap 30min
200m partner run
ygig:
7 toes to bar (each)
7 hang power cleans 50/35kg (each)

Sunday Endurance for Open Gym
3-4 rounds
choose your erg
8 minutes [rpe 6]
2 minutes [rpe 3]