WODs

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. push up to down dog
2. row
3. hollow hold
4. reverse lunges

c) conditioning 35min
emom 35min (7 rounds)
1. 8-10 single arm devils press
2. 10-15cal row
3. 6-10 strict toes to bar
4. 16-20 jumping lunges
5. rest

Sunday Endurance for Open Gym
4-6 rounds
2:00 bike [rpe 8]
2:00 row [rpe 4]

aerobic power [lactate threshold]

Weekly Overview

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

b) warm up 5min
amrap 5min
8 scap. push ups
8 ring rows
*partner is holding plank

c) conditioning 30min
in teams of 2
for time
3 rounds
50 pull ups
40 v-ups
30 push ups (each)
20 synchro goblet squats 32/24kg
100m suitcase carry

Weekly Overview

a) mobility 4min
1:00 each
inverted hamstring stretch
calf stretch
90/90 hip rotation
lying hip cross over

b) warm up 4min
amrap 4min
20 single unders
20sec glute bridge hold
10 good mornings

c) deadlifts 15min
4-5 sets
5 deadlifts @80-83%

hypertrophy & strength

d) conditioning 15min
1:00 amrap x 8 rounds
30 double unders
max kb swings 32/24kg

1min rest between amraps
score: total kb swings

anaerobic capacity

Weekly Overview

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

b) warm up 5min
on every 2:30 x 2 rounds
10 reverse lunges
20sec deep squat hold
10 straight leg sit ups
*remaining time bike/ski

c) front squats 15min
4-5 sets
5 front squats @80-83%

hypertrophy & strength

d) conditioning 16min
4 rounds
21 toes to bar
15/12cal bike/ski
9 front squats 60/40kg

rx+: 70/50kg

aerobic power & muscular endurance

Weekly Overview

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

b) warm up 5min
on every 2:30 x 2 rounds
100m run
10 squat jumps
10 box step ups
*remaining time row

c) bent over row 12min
4 sets of
10 barbell bent over rows

hypertrophy & strength

d) conditioning 16min
for time
1000/900m row
80 box jumps 60/50cm
600m d-ball run 20/15kg
40 d-ball box step ups

aerobic power

Weekly Overview

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

b) warm up 4min
amrap 4min
10 scap. push ups
20sec plank hold
10 db deadlifts

c) push press 14min
4-5 sets
5 push press @80-83%

hypertrophy & strength

d) conditioning 16min
amrap 16min
24 sit ups
16 db hang snatches 25/17,5kg
8 ring dips

muscular endurance

Weekly Overview