WODs

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

b) warm up 5min
on every 2:30 x 2 rounds
10 straight leg sit ups
10 box step ups
10 ring rows
*remaining time row

c) conditioning 20min
for time
1000/900m row
50 v-ups
50 box jumps 60/50cm
20 burpee pull ups

500/450m row
25 v-ups
25 box jumps
10 burpee pull ups

d) stability 10min
45sec on/ 30sec off x 8 rounds
1. wall sit march
2. handstand hold

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

b) warm up 4min
amrap 4min
10 step back lunges
10 hang high pulls
10 push ups

c) back squats 14min
set 1: 12 reps at 55%
set 2: 10 reps at 60%
set 3: 8 reps at 65%

d) skill 5min
hang power clean + push press

e) conditioning 12min
amrap 12min
20 hang power clean 35/25kg
16 front rack reverse lunges
12 push press

Skill Class 18:00
hang power clean + push press

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. step back lunges
2. bike/ski
3. scap. push ups
4. ring rows

c) conditioning 35min
emom 35min (7 rounds)
1. 8/8 single arm overhead lunges
2. 10-15cal bike/ski
3. 3-5 wall walks
4. 6-10 strict pull ups
5. rest

Sunday Endurance for Open Gym
amrap 40min
20/16cal bike
20/16cal ski

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

b) warm up 6min
30sec on / 15sec off (2 rounds at each station
1. ski + plank hold
2. db synchro deadlifts
3. scap. push ups
4. box step ups + dball hold

c) conditioning 30min
in teams of 2
2:00 on / 00:30 off x12 rounds
for max reps/cals
1. ski
2. synchro db snatches 22,5/15kg
3. push ups
4. dball box step ups 20/15kg + 50cm

a) warm up 6min
line drills

b) push press 12min
3 sets
10 push press at 60%

c) conditioning 15min
3:00 amrap
12 front squats
12 push press
12 thrusters
12 lateral burpees over bar
rest 3:00

3:00 amrap
9 front squats
9 push press
9 thrusters
9 lateral burpees over bar
rest 3:00

3:00 amrap
6 front squats
6 push press
6 thrusters
6 lateral burpees over bar

round 1: 35 / 25 kg
round 2: 40 / 30 kg
round 3: 50 / 35 kg

score: sum total reps

d) shoulder 4min
4 sets
00:30 plate front raises
00:30 rest

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

b) warm up 4min
amrap 4min
10 box step ups
20 mountain climbers
150/125m row

c) conditioning 24min
for time
1500/1350m row
40 sit-ups
30 box jumps 60/50cm
200m farmer’s carry 2x22,5/15kg
30 box jumps
40 sit-ups
1500/1350m row

d) strength 7min
max supersets
10-15 db bent over row
8-12 overhead triceps extension
rest as needed