WODs

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

b) warm up 5min
on every 2:30 x 2 rounds
10 medball squats
10 medball presses
10 straight leg sit ups
*remaining time row

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

d) conditioning 16min
for time
50 toes to bar
100 wallballs 20/14lbs
1500/1350m row
*partition however you’d like

Skill Class 18:00
toes to bar

a) mobility 4min
1:00 each
samson stretch
hand walk
lying hip cross over
calf stretch

b) warm up 4min
amrap 4min
100m run
10 hang high pulls
10 elbow rotations

c) skill 7min
power clean

d) conditioning 23min
3 x 7:00 intervals
800m run
in remaining time…
rounds of
10 power cleans 60/40kg
10 lateral burpees over barbell
rest 1 minutes between intervals
*pick up where you left off

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

b) warm up 4min
amrap 4min
10 scap. push ups
10 ring rows
10 step back lunges

c) strict press 14min
3 sets
1 strict press @ 90-95%

1 drop set max reps @ 50%

d) conditioning 12min
amrap 12min
12 db shoulder to overhead 22,5/15kg
12 db overhead step back lunges
12 db plank rows

*6 reps on right then 6 reps on left

e) shoulder health 4min
tabata banded pull apart
20sec pull / 10sec hold x 8 rounds

Skill Class 18:00
push jerk

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. ring rows
4. step back lunges

c) conditioning 35min
emom 35min (7 rounds)
1. 2-5 wall walks
2. 10-15cal ski/bike
3. 8-12 strict pull ups
4. 12-20 jumping lunges
5. rest

Sunday Endurance for Open Gym

on the 8:00 x 5-10 rounds
1000/900m row or 800m run
remaining time bike [rpe 2-3]

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

b) warm up 5min
amrap 5min
100m run
10 good mornings
10 box step ups
*partner is biking

c) conditioning 30min
in teams of 2
amrap 30min
5 deadlifts 100/70kg
10 box jumps 60/50cm
12/10cal bike
every 5:00 starting at 0:00
400m partner run
score: rounds + reps

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

b) warm up 5min
on every 2:30 x 2 rounds
10 air squats
10 kb deadlifts
10 goblet step back lunges
*remaining time row

c) front squat 14min
3 sets
2 front squats @ 85-90%
1 drop set
max reps @ 50%

d) conditioning 12min
on the 1:30 x 8 sets
200/175m row
max movement reps in remaining time
alternate between
1. air squats
2. kb swings 24/16kg

e) hamstrings 4min
30sec on/30sec off x 4sets
max. lying hamstring curls on rower