WODs

a) mobility 3min
samson stretch
lying hip cross over
lat stretch

b) warm up 6min
40sec on / 20sec off x6
1. ski
2. db deadlifts
3. plank hold

c) conditioning 30min
[on the 00:00]
for time: 1600/1450m ski

[on the 10:00]
for time: 100 dumbbell snatches 22,5/15kg

[on the 20:00]
for time: 600m farmer’s carry 2x22,5/15kg

score: sum total of 3 times

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

b) warm up 4min
amrap 4min
150/125m row
10 push ups
10 prone snow angels

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

d) conditioning 17min
for time
50 push-ups, 500/450m row
40 push-ups, 400/360m row
30 push-ups, 300/270m row
20 push-ups, 200/180m row
10 push-ups, 100/90m row

e) core 4min
20sec on/ 40sec off x 4 sets
max rower pike ups

Skill Class 18:00
push press

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

b) warm up 4min
amrap 4min
100m run
10 burpees
10 air squats

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

d) conditioning 16min
on the 2:00 x 8 rounds
200m run
5 burpee pull-ups
max thruster 35/25kg

score: total thruster

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

b) warm up 5min
on every 2:30 x 2 rounds
10 good mornings
20 single unders
*remaining time bike/ski

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

d) conditioning 19min
5 x 3:00 amrap
8 deadlifts 80/60kg
12/10cal bike/ski
30 double unders
rest 1:00 between amraps
pick up where you left off
score: rounds + reps

Skill Class 18:00
deadlifts + double under

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

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

c) conditioning 35min
emom 35min (7 rounds)
1. 30-45sec wall sit
2. 10-15cal row
3. 8-10 strict toes to bar
4. 10-15 double db push press
5. rest

Sunday Endurance for Open Gym
for time
5:00 row 1000 meter run
4:00 row 800 meter run
3:00 row 600 meter run
2:00 row 400 meter run
1:00 row 200 meter run

row: rpe 7-8
run: rpe 2-3

score: total row meters
aerobic power [vo2 max]

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

b) warm up 5min
amrap 5min
10 med ball squats
10 medball presses
*partner is biking

c) conditioning 30min
in teams of 2
on the 10:00 x 3 rounds
60 sit-ups
60/55/50cal bike
60 wallballs 20/14lbs
score: slowest round