WODs

a) mobility 3min
1:00 each
inverted hamstring stretch
calf stretch
lying hip cross over

b) warm up 5min
on every 2:30 x 2 rounds
100m run
10 good mornings
10 jumping lunges
*remaining time plank hold

c) deadlifts 15min
4 sets
5 deadlifts
– rest 20 seconds –
2 max distance broad jumps
(build in weight)

d) conditioning 14min
for time
7 rounds
11 deadlifts (bodyweight)
100m sprint

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

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

b) warm up 4min
amrap 4min
10 ring rows
10 air squats
10 box step ups

c) strict pull ups 12min
4 sets
5 strict weighted pull ups
– rest 20 seconds –
3 kneeling medball slams
(build in weight)

d) conditioning 18min
for time
3 rounds
20 burpee pull ups
20 front squats 60/40kg
20 box jumps 60/50cm

Skill Class 18:00
front squat

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. air squats
2. row
3. scap. push ups
4. plank hold

c) conditioning 35min
emom 35min (7 rounds)
1. 30sec (weighted) wall sit
2. 10-15cal row
3. 10-15 double db push press
4. 10-15 v-ups
5. rest

Sunday Endurance for Open Gym
for time
300/240cal echo bike
performed as
2min work [rpe 8]
1min rest
aerobic power [vo2 max]

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

b) warm up 5min
amrap 5min
10 good mornings
10 scap. push ups
10 med ball squats
*partner is biking

c) conditioning 30min
in teams of 2
amrap 30min
40 wall balls
40 deadlifts 80/60kg
40 burpees over the bar

on every 3:00 (starting at 0:00)
15/13/12cal bike

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

b) warm up 4min
amrap 4min
10 box step ups
10 snatch deadlifts
10 behind the neck push press

c) skill 7min
power snatch

d) power snatch 8min
find a heavy set of 3
(touch and go)

e) conditioning 15min
for time
21-18-15-12-9
power snatches 35/25kg
box jumps 60/50cm

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

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

c) conditioning 25min
for time
8 rounds
8 toes to bar
15/12cal bike/ski
16 push-ups
15712cal ski/bike

d) shoulder stability 6min
emom 6min
1. 12-15 prone press
2. 40sec. ring dip support hold