WODs

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

b) warm up 5min
on every 2:30 x 2 rounds
10 straight leg sit ups
10 double db deadlifts
10 push ups
*remaining time bike/ski

c) bench press 15min
3 sets
5 bench press at 80%

1 drop set
max reps at 50%

absolute strength

d) conditioning 15min
14-12-10-8
v-ups
cal ski*

directly into…

14-12-10-8
double db hang power snatch 2x15/10kg
cal bike*

*womens calories: 11-9-7-5

aerobic power [vo2 max]

Weekly Overview

a) mobility 4min
1:00 each
handwalk
instep rotations
calf stretch
lat stretch

b) warm up 4min
amrap 4min
150/125m row
100m run
20 single unders

c) conditioning 32min
32:00 amrap
20 pull ups
400m run
60 double under
800/ 640m row

Skill Class 18:00
pull up

Weekly Overview

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

b) warm up 4min
amrap 4min
10 air squats
10 clean grip deadlifts
10 hang muscle cleans

c) back squats 14min
3 sets
5 back squats at 80%

1 drop set
max reps at 50%

absolute strength

d) conditioning 18min
1 round for max reps:
3:00 of power cleans 40/30kg
3:00 of push-ups*
6:00 of air squats
3:00 of push-ups*
3:00 of power cleans

score: total reps
*rx+ option: handstand push ups
muscular endurance

Weekly Overview

weakness work for open gym

emom 20min

this is a chance for you to pick two of your weaker movements you’d like to work on in an emom format.
example:
minute 1: 30 double unders
minute 2: 8 toes to bar
if you would like to simply complete a conditioning piece, replace one of the movements with an erg.

Weekly Overview

Sunday Endurance for Open Gym

2:00 row, 1:00 rest
4:00 row, 1:00 rest
6:00 row, 1:00 rest
4:00 row, 1:00 rest
2:00 row

rpe: 6-7
score: total m
aerobic power [lactate threshold]

a) mobility 3min
1:00 each
instep rotation
scorpions
90/90 hip rotation

b) warm up 5min
amrap 5min
10 sumo deadlifts
10 scap. push ups
*partner is biking

c) conditioning 32min
in teams of 2
for time
5 rounds
40/38/36cal bike
40 sumo deadlift high pulls 35/25kg
40 push ups

aerobic power [lactate threshold]

Weekly Overview