WODs

a) mobility 4min
1:00 each
instep rotations
seated pike stretch
sumo squat stretch
box latstretch

b) warm up 4min
amrap 4min
10 box step ups
10 straight leg sit ups
10 elbow rotations

c) front squats 15min
3 sets
3 front squats
(heavier than last week)

d) conditioning 12min
for time
30-20-10
toes to bar
dball box step-ups 60/50cm 20/15kg

e) shoulder 4min
tabata (8sets)
banded pull aparts
20sec. pull
10sec. hold

a) mobility 3min
1:00 each
handwalk
scorpions
latstretch

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

c) strict pull up 10min
find a heavy single

d) conditioning 24min
4 rounds x amrap 5min
30/24 cal ski/bike
30 db snatches 22,5/15kg
30 push ups
rest 1 minute between rounds
pick up where you left off

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

b) warm up 4min
amrap 4min
250/225m row
10 step back lunges
10 scap. pull ups

c) condtioning 28min
for time
3 rounds
1000/900m row
60 air squats
100m farmers carry 2x32/24kg

Skill Class 18:00
front squats

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

b) warm up 5min
on every 2:30 x 2 rounds
20 single under
10 scap. push ups
10 burpees
*remaining time plank hold

c) push press 14min
3 sets
3 push press
(heavier than last week)

d) conditioning 12min
amrap 6min
150 double unders
30 push press 50/35kg
max lateral burpees over barbell
directly into…

amrap 4min
100 double unders
20 push press 50/35kg
max lateral burpees over barbell
directly into…

amrap 2min
50 double unders
10 push press 50/35kg
max lateral burpees over barbell

score: total burpee reps

e) shoulder 6min
30sec. on /15sec off (4 rounds each)
1. prone snow angels
2. z-press overhead hold (empty bar)

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

b) warm up 4min
amrap 4min
100m run
10 elbow rotations
10 bent over row

c) skill 6min
hang power clean

d) hang power clean 14min
3 sets
3 hang power clean
(heavier than last week)

e) conditioning 12min
for time
2 rounds
15 strict pull-ups
15 hang power cleans 60/40kg
600m run

Skill Class 18:00
hang power clean

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

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. 30-40sec. (weighted) wallsit
2. 10-15cal row
3. 12-15 db push press
4. 8-12 weighted straight leg sit ups
5. rest

Sunday Endurance for Open Gym
3 sets for quality
3:00 moderate pace [rpe 5]
3:00 easy pace [rpe 3]
1:30 fast pace [rpe 7]
3:00 easy pace [rpe 3]
0:30 sprint pace [rpe 9]
3:00 easy pace [rpe 3]

score: total meters
aerobic power [lactate threshold]