WODs

a) mobility 4min
1:00 each
samson Stretch
lying hip cross over
lat stretch
scorpions

b) warm up 4min
amrap 4min
150/125m row
10 hang high pulls
10 behind the neck push press

c) skill 6min
hang power snatch

d) conditioning 24min
on the 3:00 x 8 rounds
3 hang power snatches 50/35kg
400/360m row

score: slowest round

a) mobility 3min
1:00 each
sumo squat stretch
instep rotations
lat stretch on box

b) warm up 4min
amrap 4min
100m run
10 box step ups
20 mountain climbers

c) front squats 14min
3 sets
3 front squats
(build in weight)

d) conditioning 12min
on the 2:00 x 6 sets
200m run
max station reps
station 1: db box step ups 60/50cm
station 2: sit-ups
single dumbbell: 22,5/15kg
score: total step ups + sit-ups

e) core 4min
tabata (20sec on / 10sec off x8 rounds)
side plank hip lifts

Skill Class 18:00
thruster

a) mobility 3min
1:00 each
samson Stretch
hand walk
scorpions

b) warm up 5min
on every 2:30 x 2 rounds
10 step back lunges
10 elbow rotations
10 scap. push ups
*remaining time bike/ski

c) stability 13min
3 sets
5/5 tempo barbell front rack split squats
*(3 seconds down, 3 seconds up)
(build in weight)

d) conditioning 17min
amrap
4 x 2:00 intervals
15/12cal bike/ski
8 wall walks
• rest 3:00 between intervals
• pick up where you left off

score: rounds + reps

a) mobility 4min
1:00 each
instep rotations
hand walk
lat stretch
scorpions

b) warm up 4min
amrap 4min
10/8cal row
10 hang high pulls
10 burpees

c) skill 5min
power clean

d) power clean 10min
find a heavy set of 3
touch and go power cleans

e) conditioning 15min
for time
45/36 cal row
45 db push ups
30/24 cal row
30 double db hang power cleans
15/12 cal row
15 double db devil press

dumbbells: 2x15/10kg

Skill Class 18:00
hang power clean

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. deep squat hold
2. bike/ski
3. ring rows
4. box step ups

c) conditioning 35min
emom 35min (7 rounds)
1. 30-45sec wall sit
2. 10-15cal bike/ski
3. 6-12 strict pull ups
4. 15-20 box jumps
5. rest

Sunday Endurance for Open Gym
20-minute row
2x 1:40 easy, 0:20 moderate
2x 1:20 easy, 0:40 moderate
2x 1:00 easy, 1:00 moderate
2x 0:40 easy, 1:20 moderate
2x 0:20 easy, 1:40 moderate
easy: rpe 3-4
moderate: rpe 5-6
score: total meters
aerobic power [lactate threshold]

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

b) warm up 5min
amrap 5min
10 step back lunges
10 straight leg sit ups
10 push ups
*partner holds plank position

c) conditioning 30min
in teams of 2
on the 3:00 x 10 rounds
12 synchro step back lunges
14 toes to bar
max synchro single arm db thruster 22,5/15kg