WODs

a) mobility 4min
1:00 each
samson stretch
hand walk
scorpions
calf stretch

b) warm up 5min
on every 2:30 x 2 rounds
200m run
10 plank push ups
*remaining time row

c) strict press 12min
3 sets
6 strict press @ 70%

d) conditioning 18min
for time
3 rounds
500/450m row
400m run
• rest 3 minutes between round

a) mobility 3min
1:00 each
hamstring stretch on box
instep rotation
calf stretch

b) warm up 4min
amrap 4min
10 box step ups
10 good mornings
10 scap. push ups

c) deadlifts 15min
3 sets
4 deadlifts @ 80%

1 drop set
max. reps @ 50%

d) conditioning 15min
for time
40 box jumps 60/50cm
40 db deadlifts 2x22,5/15kg
40 single db box step-ups 60/50cm
40 db bench press 2x22,5/15kg
40 box jumps

a) mobility 4min
1:00 each
samson stretch
hand walk
scorpions
lat stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 burpees
10 ring rows
*remaining time ski/bike

c) conditioning 30min
amrap 30min
60 burpees
45 strict pull-ups
30 burpee pull-ups
every 3 minutes [starting at 0:00]: 24/20cal ski/bike
score: rounds + reps

Skill Class 18:00
pull up

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

b) warm up 4min
amrap 4min
10 straight leg sit ups
10 step back lunges
20 single under

c) back squats 15min
3 sets
4 back squats @ 80%
(heavier than last week)

1 drop set
max. reps @ 50%

d) conditioning 15min
amrap 15min
30 v-ups
60 air squats
90 double unders

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

b) warm up 4min
amrap 4min
100m run
10 plank push ups
10 db deadlifts

c) bench press 15min
3 sets
4 bench press @ 80%
(heavier than last week)

1 drop set
max reps @ 50%

d) conditioning 16min
on the 2:00 x 8 rounds
200m run
max. single arm devil press 22.5kg/15kg
score: total devil press reps

Skill Class 18:00
db snatch

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. step back lunges
2. bike/ski
3. straight leg sit ups
4. plank push ups

c) conditioning 35min
emom 35min (7 rounds)
1. 30-50sec. wall sit
2. 10-15cal bike ski
3. 6-10 strict knee to chest
4. 10-15 bench dips
5. rest

Sunday Endurance for Open Gym
3 sets:
600m run at moderate pace [rpe 6]
90 seconds rest

directly into...
3 sets:
200m run at faster pace [rpe 8]
90 seconds rest

directly into...
3 sets:
400m run at fast pace [rpe 7]
90 seconds rest

directly into...
3 sets:
100m run at fastest pace [rpe 9]
90 seconds rest

*substitution:
750/675m row = 600m run
250/125m row = 200m run
500/450m row = 400m run
125/100m row = 100m run
score: total time (time cap: 40 minutes)