WODs

a) mobility 3min
sumo squat stretch
samson stretch
calf stretch

b) warm up 4min
amrap 4min
10 burpees
10 step back lunges
10 scap. push ups

c) front squats 14min
3 sets
3 front squats @ 80–85%
1 drop set
max reps @ 50%

d) conditioning 12min
3 rounds for time
30–20–10 db push press 22,5/15kg
10–20–30 unweighted jumping lunges
60 lateral hops over dumbbell

e) triceps 5min
on every 1:30 x 3 sets
max set db overhead triceps extension

Skill Class 18:00
front squat + double under

a) mobility 4min
1:00 each
sumo squat stretch
lat stretch
scorpions
calf stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 straight leg sit ups
10 db deadlifts
10 scap. push ups
*remaining time row

c) conditioning 30min
amrap 30min
20 v-ups
20/16cal row
100m farmer’s carry 2x22,5/15kg
20/16cal row
20 alt. db snatches 22,5/15kg

a) mobility 4min
samson stretch
hand walk
scorpions
calf stretch

b) warm up 4min
amrap 4min
10 scap. push ups
10 ring rows
100m run

c) strict press 15min
3 sets
3 strict press @ 80–85%
1 drop set
max reps @ 50%

d) conditioning 15min
21-18–15–12–9
push-ups
kipping pull-ups
*200m run after each round

Skill Class 18:00
kipping pull up

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. row
3. box step ups
4. straight leg sit ups

c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 barbellthruster 20/15kg
2. 10-15cal row
3. 16-20 box jumps
4. 8-12 strict knee to chest

Sunday Endurance for Open Gym
6 sets for quality:
60sec fast [rpe 7]
60sec easy [rpe 3]
30sec fast [rpe 7]
30sec easy [rpe 3]
•rest 2 minutes between sets
score: total meters
lactate threshold

Games Mania 2025
11:00-14:00 Uhr

a) mobility 4min
instep rotation
90/90 hip rotation
inverted hamstring stretch
calf stretch

b) warm up 4min
amrap 4min
10 good mornings
10 cossack squats
10 scap. push ups

c) sumo deadlift 15min
3 sets
5 sumo deadlifts @ 77–82%
1 drop set
max reps @ 50%

d) conditioning 15min
for time
30 deadlifts 80/60kg
10 wall walks
800m run
10 wall walks
30 deadlifts