WODs

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 10-15 diamond push ups
2. 10-15cal bike/ski
3. 12-16 gorilla row
4. 20sec. side plank
5. rest

Sunday Endurance for Open Gym
run or row:
200m run / 250m row [rpe 6-7]
200m run / 250m row [rpe 2-3]
400m run / 500m row [rpe 6-7]
400m run / 500m row [rpe 2-3]
600m run / 750m row [rpe 6-7]
600m run / 750m row [rpe 2-3]
800m run / 1000m row [rpe 6-7]
800m run / 1000m row [rpe 2-3]
1000m run / 1250m row [rpe 6-7]
1000m run / 1250m row [rpe 2-3]

30sec. rest between each set

aerobic power & aerobic endurance

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

b) warm up 5min
amrap 5min
10 air squats
10 ring rows
into max scap push usp

*partner runs 200m

c) conditioning 30min
in teams of 2
for time
5 rounds
400m partner run
30 thruster 35/25kg
20 strict pull ups

a) mobility 3min
1:00 each
hamstring stretch on box
lying hip cross over
calf stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 cossack squats
10 good mornings
10 step ups
*remainig time plank hold

c) sumo deadlift 14min
find a heavy set of
3 sumo deadlifts

d) conditioning 9min
amrap 9min
3-6-9-12…
deadlifts 80/60kg
burpee box jumps 60/50cm

e) abs + core 6min
on every 1:30 x 4sets
10 v-ups
remaining time plank hold

Open Gym
10:00-13:00 Uhr

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

b) warm up 4min
amrap 4min
20 single under
10 kb deadlifts
10 step back lunges

c) front squats 12min
find a heavy set of
3 front squats

d) conditioning 12min
amrap 12min
10-20-30-40...
double unders
kb swings* 24/16kg
double unders
kb goblet step back lunges

*rx+ option: kb snatches

e) endurance + stability 5min
20sec. on/ 10sec. off (5 rounds per leg)
(weighted) lunge hold

Skill Class 18:00
double under + kb swing

a) warm up 6min
emom 6min
1. row
2. handwalk/calf stretch/scorpion

b) strict press 8min
find a heavy set of 3
3 strict press

c) conditioning 28min
amrap 10min
1000m run
max cal row
amrap 8min
800m run
max cal row
amrap 6min
600m run
max cal row
amrap 4min
400m run
max cal row

score: total cal