WODs

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

b) warm up 5min
on every 1:30 x 3 sets
1. row
2. bike
3. ski

c) conditioning 25min
for time
2000/1800m row
120/100cal bike
1600/1200m ski

d) back and arms 6min
30sec. on /30sec. off x 6 sets
1. double db bent over row
2. single db behind the head triceps extension

Skill Class 18:00
rowing/skiing technique

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

b) warm up 4min
amrap 4min
10 scap. push usp
10 straight leg sit ups
10 push press

c) strict press 12min
3 sets 6 strict press
(build in weight)

d) conditioning 15min
for time
60 toes to bar
60 push jerks, 60/40kg
* partition however you'd like

e) shoulder health 4min
tabata (20sec. on /10sec. off)
prone press

a) mobility 3min
1:00 each
instep rotations
sumo squat stretch
lying hip cross over

b) warm up 4min
amrap 4min
10 elbow rotations
10 front squats
10 deadlifts

c) front squats 14min
3 sets 6 front squats
(build in weight)

d) conditioning 16min
10 rounds for time
3 deadlifts 100/70kg
1-2-3...8-9-10 double db front squats 22.5/15kg

Skill Class 18:00
deadlift

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 10-15 weighted ab mat sit ups
2. 8-15 burpee to target
3. 8-16 db plank row
4. 8-15 box jumps
5. rest

Sunday Endurance for Open Gym

choose your erg
12 sets
2:00 moderate pace [rpe 5-7]
0:30 rest

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

b) warm up 5min
amrap 5min
10 medball squats
10 medball presses
10 burpees

*partner is rowing

c) conditioning 32min
teams of 2
3 rounds for time
1000/950/900m row
75 wall balls 20/14lbs
30 burpees over rower

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

b) warm up 6min
emom 6min
1. push ups
2. bike
3. straight leg sit ups

c) skill 10min
toes to bar

d) conditioning 19min
on every 1:00 x 5 rounds
for total reps
1. db bench press 2x22,5/15kg
2. cal echo bike
3. toes to bar
4. rest