WODs

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

b) warm up 5min
on every 2:30 x 2 rounds
10 hang high pulls
10 elbow rotations
10 good mornings
*remaining time double under practice

c) skill 6min
hang power clean

d) conditioning 24min
on the 2:00 x 12 rounds
"x" movement reps
ski/bike cal in remaining time

station 1: 15 deadlifts
station 2: 9 hang power cleans
station 3: 60 double unders
barbell: 60/40kg

score: total cal

Skill Class 18:00
hang power clean + double under

a) mobility 3min
1:00 each
lat stretch
scorpions
lying hip cross over

b) warm up 4min
amrap 4min
10 ring rows
10 scap. push ups
10 scap. pull ups

c) bench press 15min
3 sets
5 bench press
(@ 75%)
into
1 drop set
max.reps
(@ 50%)

d) conditioning 15min
amrap 15min
5 strict pull ups
10 push ups
15 sit ups
on every 5:00 (starting at 0:00)
200m farmers carry 2x22,5/15kg

Open Gym
10:00-13:00 Uhr

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. prone snow angels
2. box step ups
3. scap. pull ups
4. plank hold

c) conditioning 35min
emom 35min (7 rounds)
1. 3-5 wall walks
2. 15-20 box jumps
3. 6-10 supinated strict pull ups
4. 18-24 mountain climbers
5. rest

Sunday Endurance for Open Gym

for time
3 rounds
20/16 cal row
rest 1 minute
40/32 cal row
rest 2 minutes
60/48 cal row
rest 3 minutes
[rpe 7–8]

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

b) warm up 5min
amrap 5min
10 hang muscle cleans
10 push press
10 burpees

*partner is skiing

c) conditioning 30min
in teams of 2
for time
600m run
70 clean & jerks, 50/35kg
3500/3325/3150m ski
70 synchro burpees

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