WODs

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

b) warm up 4min
amrap 4min
100m run
10 kb deadlifts
10 box step ups

c) conditioning 26min
5 rounds for time
600m run
20 box jumps 60/50cm
20 kettlebell swings 24/16kg

d) back 5min
30sec on/10sec off (4sets per arm)
single arm kb bent over row

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

b) warm up 4min
amrap 4min
10/8cal row
10 push ups
10 shoulder taps

c) bench press 14min
set 1 5 reps at 77%
set 2 3 reps at 81%
set 3 3+ reps at 87%

d) conditioning 16min
for time
50 push-ups
100/80cal row
20 wall walks

Skill Class 18:00
rowing technique + double under

a) mobility 3min
1:00 each
lat stretch
samson stretch
scorpion

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

c) conditioning 35min
emom 35min (7 rounds)
1. 20-30sec ring dip support hold
2. 10-15cal ski/bike
3. 16-20 double db box step ups
4. 14-20 mountain climbers
5. rest

Sunday Endurance for Open Gym
choose row/ski/run
5 sets
600m [rpe 3]
400m [rpe 5]
200m [rpe 7]
rest 1 minute between sets
score: total time including rest

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

b) warm up 5min
amrap 5min
8 db deadlifts
6 air squats
4 burpees
*partner is running 100m

c) conditioning 30min
in teams of 2
for time
4-3-2-1 rounds of triplet each (ygig)

triplet:
10 alt. db snatches 22,5/15kg
8 goblet squats
6 burpees

*400m partner run after each set

a) mobility 4min
1:00 each
hamstring stretch on box
scorpions
lying hip cross over
calf stretch

b) warm up 4min
amrap 4min
10 box step ups
10 good mornings
10 push ups

c) sumo deadlift 14min
3 sets
1 sumo deadlift @ 90-95%
1 drop set max reps @ 50%

d) conditioning 12min
amrap 12min
5 push press 50/35kg
10 deadlifts
15 box jumps 60/50cm

e) biceps 4min
tabata (20sec on /10 sec off) x 8 rounds
max biceps curls @ empty barbell

a) mobility 4min
1:00 each
samson Stretch
instep rotation
lat stretch
scorpions

b) warm up 5min
on every 2:30 x 2 rounds
10 ring rows
10 push ups
10 scap. pull ups
*remaining time bike/ski

c) conditioning 28min
on the 2:00 x 14 rounds
6 strict pull ups
12 hand-release push-ups
cal bike/ski in remaining time
score: total cal