WODs

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

b) warm up 4min
amrap 4min
100m run
20 mountain climbers
20 single unders

c) conditioning 30min
for time
1600m run

3 rounds
20 abmat sit-ups
40 double unders

800m run

2 rounds
20 abmat sit-ups
40 double unders

400m run

1 round
20 abmat sit-ups
40 double unders

200m run

a) mobility 4min
samson stretch
hand walk
instep rotations
lying hip cross over

b) warm up 5min
on every 2:30 x 2 rounds
10 clean grip deadlifts
10 hang high pulls
10 elbow rotations
*remaining time ski/bike

c) skill 10min
power clean

d) conditioning 20min
4 rounds x amrap 2:
20 power cleans, 40/30kg
max cal bike/ski
• rest 4 minutes between rounds
score: total cal

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

b) warm up 4min
amrap 4min
10 ring rows
10 air squats
10 elbow rotations

c) back squats 14min
3 sets
3 back squats @ 85%
(heavier than last week)
1 drop set
max. reps @ 50%

d) conditioning 13min
for time
15-12-9-6-3 front squats 60/40kg
5-4-3-2-1 rope climbs

Skill Class 18:00
rope climbs

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

b) warm up 5min
on every 1:30 x 3 rounds
5 scap. push ups
10 push ups
*remaining time row

c) bench press 15min
3 sets
3 bench press @ 85%
(or heavier than last week)

1 drop set @ 50%
max. reps

d) conditioning 15min
amrap 5min
50 push-ups
cal row in remaining time

amrap 4min
40 push-ups
cal row in remaining time

amrap 3min
30 push-ups
cal row in remaining time

amrap 2min
20 push-ups
cal row in remaining time

amrap 1min
10 push-ups
cal row in remaining time

score: total row calories

a) mobility 3min
1:00 each
hamstring stretch on box
scorpions
calf stretch

b) warm up 4min
amrap 4min
100m run
10 good mornings
10 burpees

c) deadlifts 14min
3 sets
3 deadlifts @ 85%

1 drop set
max. reps @ 50%

d) conditioning 18min
on every 6:00 x 3 rounds
400m run
21 kb swings, 24kg/16kg
12 burpee box jumps 60/50cm

score: slowest round

Skill Class 18:00
deadlift

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. step back lunges
2. straight leg sit ups
3. scap. pull ups
4. plank push ups

c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 box jumps
2. 12-16 gorilla rows
3. 10-15cal bike/ski
4. 10-15 wall balls
5. rest

Sunday Endurance for Open Gym
10 sets
20/16 cal row [rpe 8]
30 seconds rest
score: slowest round