WODs

"a) mobility 4min
1:00 each
hand walk
lying hip cross over
inverted hamstring stretch
instep rotation

b) warm up 4min
amrap 4min
10/8cal row
10 cossack squats
10 good mornings

c) sumo deadlift 9min
on the 3:00 x 3 sets
5 tempo sumo deadlifts at 60%
3 seconds up 3 seconds down

d) conditioning 12min
amrap 12min cal row
on the 00:00: 12 deadlifts
on the 02:00: 20 push-ups
on the 04:00: 12 deadlifts
on the 06:00: 20 push-ups
on the 08:00: 12 deadlifts
on the 10:00: 20 push-ups

barbell: 85/60kg
score: total row calories
aerobic power [vo2 max]

e) posterior chain 6min
3 supersets
10/10 single leg glute bridges
15 good mornings
1min rest between sets

Skill Class 18:00
deadlift

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

b) warm up 5min
on every 2:30 x 2 rounds
10 air squats
12/10 cal bike/ski
10 box step ups
*remaining time plank hold

c) back squats 15min
6 sets
3 back squats
(build in weight at 65-80%)

d) conditioning 15min
on every 2:30 x 6 rounds
24 sit ups
12 db box step ups 22,5/15kg 60/50cm
max cal bike/ski
score: total cal
lactate threshold

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

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

c) strict press 9min
on the 3:00 x 3 sets
5 tempo strict press at 60%
*3 seconds up 3 seconds down

d) conditioning 14min
for time
25/20cal bike/ski
50 push press 35/25kg
25 strict pull-ups
50 push press
25/20cal ski/bike
muscular endurance

e) arms & shoulders 5min
3 supersets
10 lateral raises
15 barbell curls
1min rest between sets

Skill Class 18:00
push press

a) mobility 3min
1:00 each
hand walk
instep rotation
scorpions

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

c) conditioning 35min
emom 35min (7 rounds)
1. 12-20 wall balls
2. 10-15cal row
3. 8-12 bench dips
4. 10-15 double db box step ups (50cm)
5. rest

Sunday Endurance for Open Gym
8–10 sets for time
15 cal ski
12 cal bike
9 cal row
rest 0:45
score: total time
aerobic power [vo2 max]

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

b) warm up 5min
amrap 5min
10 straight leg sit ups
10 hang high pulls
10 elbow rotations
*partner is biking

c) conditioning 30min
in teams of 2
amrap 30min
36/30/24cal bike
24 toes to bar
12 hang power cleans 50/35kg

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

b) warm up 4min
amrap 4min
10 medball squats
10 medball presses
10 ring rows

c) back squats 9min
on the 3:00 x 3 sets:
5 tempo back squats at 60%
3 seconds down, 3 seconds up

d) conditioning 18min
on the minute x 18 [6 rounds]
min 1: wallballs 20/14lbs
min 2: box jumps 60/50cm
min 3 : pull ups
score: sum of lowest reps at each station