WODs

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 30-45sec wall sit
2. 10-15cal row
3. 8-10 strict toes to bar
4. 10-15 double db push press
5. rest

Sunday Endurance for Open Gym
for time
5:00 row 1000 meter run
4:00 row 800 meter run
3:00 row 600 meter run
2:00 row 400 meter run
1:00 row 200 meter run

row: rpe 7-8
run: rpe 2-3

score: total row meters
aerobic power [vo2 max]

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

b) warm up 5min
amrap 5min
10 med ball squats
10 medball presses
*partner is biking

c) conditioning 30min
in teams of 2
on the 10:00 x 3 rounds
60 sit-ups
60/55/50cal bike
60 wallballs 20/14lbs
score: slowest round

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

b) warm up 4min
amrap 4min
10 db burpees
10/8cal row
10 ring rows

c) strict pull ups 14min
3 sets
3 strict weighted pull ups

d) conditioning 16min
for time
4 rounds
21/18cal row
15 db push ups
9 devils press 2x22,5/15kg

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

b) warm up 5min
on every 2:30 x 2 rounds
10 hang high pulls
10 elbow rotations
10 burpees
*remaining time bike/ski

c) hang power clean 15min
sets 1-2: build to a heavy 3-rep
sets 3-4: build to a heavy 2-rep
sets 5-6: build to a heavy 1-rep

d) conditioning 15min
amrap 3min x 4
6 hang power cleans 60/40kg
9 burpees over the bar
12/10cal ski/bike
1min rest
*pick up where you left off

a) mobility 4min
1:00 each
samson Stretch
90/90 hip rotation
calf stretch
hand walk

b) warm up 4min
amrap 4min
10 good mornings
10 box step ups
10 elbow rotations

c) front rack reverse lunges 15min
3 sets
6 front rack reverse lunges (3/leg)

d) conditioning 14min
for time
6 rounds
10 d-ball box step-ups 20/15kg
8 box jumps 60/50cm
6 deadlifts 110/75kg

Skill Class 18:00
deadlifts

a) mobility 4min
1:00 each
hand walk
instep rotations
calf stretch
lat stretch

b) warm up 6min
40 on / 20 off x6
1. bike
2. single under
3. db deadlifts

c) conditioning 29min
8 sets each of [0:20 work / 0:10 rest]
2 rounds
1. bike
2. double under
3. alternating db hang power snatches 22,5/15kg
-1min rest after each station