WODs

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

b) warm up 4min
amrap 4min
10 push ups
250/225m row
10 scap. push ups

c) bench press 14min
set 1 12 reps at 55%
set 2 10 reps at 60%
set 3 8 reps at 65%

d) conditioning 12min
6 rounds for total reps/cals
0:30 row calories
0:30 rest
0:30 burpees to target
0:30 rest

e) triceps 5min
for quality
max. russian push ups
* every break: 15 prone presses

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

b) warm up 5min
40sec on/ 20sec off
1. single under
2. medball thruster
3. ring rows
4. bike
5. ski

c) conditioning 30min
for total cal
30min bike/ski

on the 00:00 100 double unders
on the 05:00 50 wallballs 20/14lbs
on the 10:00 25 strict pull-ups
on the 15:00 100 double unders
on the 20:00 50 wallballs 20/14lbs
on the 25:00 25 strict pull-ups

score total cal

a) warm up 6min
line drills

b) deadlifts 14min
set 1 12 reps at 55%
set 2 10 reps at 60%
set 3 8 reps at 65%

c) conditioning 12min
amrap 12min
alternating db snatches 25/17,5kg
every 2:00 starting at 0:00 200m run
score: total dumbbell snatch reps

d) core 4min
tabata (20sec on/ 10sec off) x 8 rounds
side plank

Skill Class 18:00
deadlift

a) mobility 3min
1:00 each
seated pike stretch
lat stretch
calf stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 straight leg sit ups
10 box step ups
10 ring rows
*remaining time row

c) conditioning 20min
for time
1000/900m row
50 v-ups
50 box jumps 60/50cm
20 burpee pull ups

500/450m row
25 v-ups
25 box jumps
10 burpee pull ups

d) stability 10min
45sec on/ 30sec off x 8 rounds
1. wall sit march
2. handstand hold

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

b) warm up 4min
amrap 4min
10 step back lunges
10 hang high pulls
10 push ups

c) back squats 14min
set 1: 12 reps at 55%
set 2: 10 reps at 60%
set 3: 8 reps at 65%

d) skill 5min
hang power clean + push press

e) conditioning 12min
amrap 12min
20 hang power clean 35/25kg
16 front rack reverse lunges
12 push press

Skill Class 18:00
hang power clean + push press

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. step back lunges
2. bike/ski
3. scap. push ups
4. ring rows

c) conditioning 35min
emom 35min (7 rounds)
1. 8/8 single arm overhead lunges
2. 10-15cal bike/ski
3. 3-5 wall walks
4. 6-10 strict pull ups
5. rest

Sunday Endurance for Open Gym
amrap 40min
20/16cal bike
20/16cal ski