WODs

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 3-7 wall walks
2. 10-15cal row
3. 12-16 jumping lunges
4. 8-12 barbell bent over row
5. rest

Sunday Endurance for Open Gym
5 rounds:
2:00 run 2:00 row 2:00 bike
round 1: rpe 2
round 2: rpe 3
round 3: rpe 4
round 4: rpe 5
round 5: rpe 6
aerobic power [lactate threshold]

a) mobility 3min
1:00 each
samson stretch
calf stretch
instep rotations

b) warm up 5min
amrap 5min
10 air squats
10 db deadlifts
10 box step ups
*partner is biking/skiing

c) conditioning 30min
in teams of 2
for time
buy in
50/45/40cal bike/ski
into
100 synchro air squats
100 single arm devils press 22,5/15kg
100 box jumps 75/60cm
into
buy out
50/45/40cal ski/bike
* partition middle part however you’d like

a) mobility 4min
1:00 each
inverted hamstring stretch
lying hip cross over
lat stretch
scorpions

b) warm up 4min
amrap 4min
10 good mornings
10 hang high pulls
10 push presses

c) deadlift 15min
build to heavy set of 5

d) skill 7min
clean & jerk

e) conditioning 8min
for time
75 clean & jerks 40/30kg

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

b) warm up 6min
on the 2:00
1. 10 ring rows
* in remaining time ski
2. 30sec plank hold
* in remaining time bike
3. 10 scap pull ups
* in remaining time row

c) conditioning 30min
on the 2:00 x 15 sets
[sets 1-4-7-10-13]: 10 strict pull-ups + ski in remaining time
[sets 2-5-8-11-14]: 30 sit-ups + bike in remaining time
[sets 3-6-9-12-15]: 100m farmer’s carry 2x32/24kg + row in remaining time
score: total cal

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

b) warm up 4min
amrap 4min
100m run
10 medball squats
10 medball presses

c) back squat 15min
build to heavy set of 5

d) conditioning 15min
for time
3 rounds
30 wallballs 20/14lbs
10 burpees over wallball
400m run

Skill Class 18:00
thruster

a) warm up 6min
emom 6min
1. row
2. instep rotation/hand walk/lat stretch

b) conditioning 25min
for time
5km row

c) isometric holds 6min
emom 6min
1. max ring dip support hold
2. max good morning hold 20/10kg plate