WODs

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

b) warm up 4min
amrap 4min
10/8cal row
10 push ups to down dog
10 prone snow angels

c) strict press 15min
4 super sets
4 strict press @ rpe 8-9
12-15 db lateral raises

hypertrophy & strength

d) conditioning 10min
for time
5 rounds
15/12cal row
12 push presses 40/30kg
rx+ option: 10 handstand push ups

aerobic power & muscular endurance

e) shoulder stability 4min
tabata (20sec on /10sec off x 8 rounds)
prone press

Weekly Overview

a) mobility 3min
1:00 each
seated pike stretch
calf stretch
instep rotation

b) primer toes to bar 4min
20sec on/ 20sec off x 6 rounds
1. hanging hollow hold
2. hanging arch hold

c) primer power clean 4min
20sec on/ 20sec off x 6 rounds
1. low hang high pulls
2. high hang muscle cleans

d) conditioning 24min
amrap 24min
12 toes to bar
8 power cleans 70/50kg
400m run

aerobic power

Weekly Overview

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

b) warm up 5min
on every 2:30 x 2 rounds
10 burpees
10 ring rows
10 elbow rotations
*remaining time deep squat hold

c) pull ups 15min
4 super sets
4 pull ups @rpe 8-9
12-15 banded lat pull downs

hypertrophy & strength

d) conditioning 15min
each round for time
on every 2:30 x 6 rounds
8 burpee pull ups
10 front squats 40/30kg

score: slowest round

anaerobic capacity

Weekly Overview

a) mobility 3min
1:00 each
hand walk
instep rotations
scorpions

b) warm up 6min
30sec on / 15sec off x2 rounds
1. prone snow angels
2. row
3. ring rows
4. reverse lunges

c) conditioning 35min
emom 35min (7 rounds)
1. 30-50sec handstand hold
2. 10-15cal row
3. 6-8 feet elevated ring rows
4. 10-14 db reverse lunges
5. rest

Sunday Endurance for Open Gym
threshold pyramids protocol

choose: run, bike, row, or ski
1-2-3-4-3-2-1 minutes work [rpe 7-8]
1-2-3-4-3-2-1 minutes easy [rpe 1-2]

aerobic power [lactate threshold]

Weekly Overview

a) mobility 3min
1:00 each
calf stretch
lying hip cross over
hand walk

b) warm up 5min
amrap 5min
10 good mornings
10 straight leg sit ups
*partner is running 100m

c) conditioning 35min
in teams of 2
on every 3:30 x 10 rounds
1 lap partner run
16 deadlifts 80/60kg
max toes to bar

score: total toes to bar

Weekly Overview

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

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

c) strict press 15min
4 super sets
4 strict press @ rpe 8-9
12-15 db lateral raises

hypertrophy & strength

d) conditioning 14min
for time
8 wall walks
200/175m row
6 wall walks
400/350m row
4 wall walks
600/500m row
2 wall walks
800/675m row

aerobic capacity& muscular endurance

Weekly Overview