WODs

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. row
3. kb deadlifts
4. box step ups

c) conditioning 35min
emom 35min (7 rounds)
1. 15-20 wall balls
2. 10-15cal row
3. 15-20 kb swings
4. 15-20 box jumps
5. rest

Sunday Endurance for Open Gym
bike,ski or row
2:00 work, 1:00 rest
4:00 work, 1:00 rest
6:00 work, 1:00 rest
4:00 work, 1:00 rest
2:00 work

rpe: 6-7
aerobic power [lactate threshold]

Weekly Overview

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

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

c) conditioning 29min
in teams of 2
6 x 4:00 amrap:
24 db push ups 2x15/10kg
28 db sit ups 1x15/10kg
cal bike in remaining time
rest 1:00 between amraps

score: total cal
aerobic power [vo2 max]

Weekly Overview

a) mobility 3min
1:00 each
instep rotation
hand walk
lying hip crossover

b) warm up 5min
on every 2:30 x 2 rounds
10 good mornings
10 ring rows
30sec plank hold
*remaining time row

c) deadlifts 15min
3 sets
5 deadlifts at 78%

1 drop set
max reps at 50%

absolute strength

d) conditioning 15min
for time
3 rounds
400/360m row
15 deadlifts 100/70kg
12 strict pull-ups

lactate threshold & muscular endurance

Weekly Overview

a) mobility 4min
1:00 each
lat stretch
thoracic rotation
sumo squat stretch
instep rotation

b) warm up 4min
amrap 4min
10 reverse lunges
10 elbow rotation
10 burpees

c) back squats 15min
3 sets
5 back squats at 78%
1 drop set
max reps at 50%

absolute strength

d) conditioning 13min
7:00 amrap:
14 front squats
14 lateral burpees over barbell
rest 2:00 -

4:00 amrap:
8 front squats
8 lateral burpees over barbell

barbell: 60/40kg

score: sum total of rounds + reps
aerobic power [vo2 max]

Weekly Overview

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

b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 straight leg sit ups
*remaining time bike/ski

c) conditioning 30min
amrap 30min
25/20cal bike/ski
20 toes to bar
25/20cal ski/bike
100m farmers carry 2x32/24kg

Skill Class 18:00
deadlift

Weekly Overview

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

b) warm up 4min
amrap 4min
10 hang high pulls
10 plank push ups
10 squat jumps

c) bench press 15min
3 sets
5 bench press at 78%

1 drop set
max reps at 50%

absolute strength

d) conditioning 15min
for time
9-12-15-12-9
power cleans
push press *
box jumps 60/50cm

barbell: 40/30kg
*rx+ option: handstand push ups

aerobic power [vo2 max]

Weekly Overview