WODs

a) mobility 3min
1:00 each
hamstring stretch on box
lying hip cross over
calf stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 cossack squats
10 good mornings
10 step ups
*remainig time plank hold

c) sumo deadlift 14min
find a heavy set of
3 sumo deadlifts

d) conditioning 9min
amrap 9min
3-6-9-12…
deadlifts 80/60kg
burpee box jumps 60/50cm

e) abs + core 6min
on every 1:30 x 4sets
10 v-ups
remaining time plank hold

Open Gym
10:00-13:00 Uhr

a) mobility 3min
1:00 each
instep rotation
hand walk
sumo squat stretch

b) warm up 4min
amrap 4min
20 single under
10 kb deadlifts
10 step back lunges

c) front squats 12min
find a heavy set of
3 front squats

d) conditioning 12min
amrap 12min
10-20-30-40...
double unders
kb swings* 24/16kg
double unders
kb goblet step back lunges

*rx+ option: kb snatches

e) endurance + stability 5min
20sec. on/ 10sec. off (5 rounds per leg)
(weighted) lunge hold

Skill Class 18:00
double under + kb swing

a) warm up 6min
emom 6min
1. row
2. handwalk/calf stretch/scorpion

b) strict press 8min
find a heavy set of 3
3 strict press

c) conditioning 28min
amrap 10min
1000m run
max cal row
amrap 8min
800m run
max cal row
amrap 6min
600m run
max cal row
amrap 4min
400m run
max cal row

score: total cal

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

b) warm up 4min
amrap 4min
10 scap. push ups
10 hang high pulls
10 elbow rotations

c) skill 6min
power clean

d) power clean 8min
find a heavy set of
3 power cleans
(touch and go)

e) conditioning 18min
1 round for max reps:
3:00 of barbell bent over rows 35/25kg
3:00 of push-ups
6:00 of air squats
3:00 of push-ups
3:00 of barbell bent over rows
score: total reps

Skill Class 18:00
power clean

a) mobility 3min
1:00 each
samson stretch
sumo squat stretch
calf tretch

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

c) conditioning 35min
emom 35min (7 rounds)
1. 3-6 wall walks
2. 10-15cal row
3. 10-16 single arm db thruster
4. 15-20 box jumps
5. rest

Sunday Endurance for Open Gym
on the 5:00 x 6-12 rounds
400 meter run
max. cal row