WODs

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

b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 push ups
20 single under
*remaining time bike/ski

c) strict press 9min
on the 3:00 x 3 sets
5 tempo strict press at 65%
* 3 seconds up, 3 seconds down

d) conditioning 12min
amrap 12min
8 push jerks 50/35kg
40 double unders
16/12cal bike/ski
score: rounds + reps
aerobic power [vo2 max]

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

Skill Class 18:00
push jerk

a) mobility 4min
1:00 each
hand walk
sumo squat stretch
lying hip cross over
instep rotation

b) warm up 4min
amrap 4min
200/180m row
10 air squats
10 burpees

c) conditioning 30min
5 rounds for time
400/360m row
30 sit-ups
20 dumbbell goblet squats, 22.5/15kg
10 burpee deadlifts 2x22,5/15kg
rest 1:00 between rounds

score: total time (including rest)
aerobic power [lactate threshold]

a) mobility 4min
1:00 each
lat stretch
90/90 hip rotation
inverted hamstring stretch
instep rotation

b) warm up 4min
amrap 4min
10 push ups
10 cossack squats
10 ring rows

c) sumo deadlift 9min
on the 3:00 x 3 sets
5 tempo sumo deadlifts at 65% *3 seconds up, 3 seconds down

d) conditioning 15min
10 x 1:00 amrap
10 pull ups *
wall walks in remaining time
rest 0:30 between amraps

score: total wall walk reps
*rx+ option: 8 chest to bar pull ups

muscular endurance

Skill Class 18:00
kipping pull up

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. medball squats
2. row
3. straight leg sit ups
4. box step ups

c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 wall balls
2. 10-15cal row
3. 6-10 strict toes to bar
4. 15-20 box jumps
5. rest

Sunday Endurance for Open Gym
for quality
300-600-900-600-300m row [rpe 6-7]
100-200-300-200-100m row [rpe 2-3]

score: total time
aerobic power [lactate threshold]

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

b) warm up 5min
amrap 5min
10 hang high pulls
10 elbow rotations
10 scap. push ups
*partner is biking

c) conditioning 30min
in teams of 2
on the 6:00 x 5 rounds
20 hang power cleans 40/30kg
30 push ups
40 sit ups
max cal bike
score: total cal

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

b) warm up 4min
amrap 4min
10 air squats
10/8cal row
20 single under

c) back squats 9min
on the 3:00 x 3 sets
5 tempo back squat at 65%
* 3 seconds down, 3 seconds up

d) conditioning 12min
3 rounds for time
10 front squats 60/40kg
30/24 cal row
50 double unders

aerobic power [vo2 max]

e) upper back 5min
3 sets
10-12 supinated bent over row