WODs

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

b) warm up 5min
amrap 5min
10 push ups
10 straight leg sit ups
*partner is rowing

d) conditioning 30min
in teams of 2
2 rounds

5:00 amrap:
60 toes to bar
max cal row

5:00 amrap:
60 front squats
max cal row

5:00 amrap:
60 push press
max cal row

barbell: 40/30kg
score: total cal

Weekly Overview

a) warm up 6min
line drills

b) deadlifts 12min
on the 3:00 x 4 sets
4 sumo deadlifts + 8 conventional deadlifts
@ 50% of 1rm deadlift
absolute strength

c) conditioning 15min
8 x 1:00 amrap:
10 x 10m shuttle runs
db snatches in remaining time 22,5/15kg
• rest 1:00 between amraps

score: total db snatches
aerobic power [vo2 max]

Weekly Overview

a) mobility 4min
lat stretch
hand walk
instep rotations
calf stretch

b) warm up 4min
amrap 4min
20 single under
10/8cal row
10 ring rows

c) conditioning 28min
10 rounds for time
30 double unders
200/180m row
10-9-8-7-6-5-4-3-2-1 burpee pull-ups
• rest 30 seconds between rounds

score: total time (including rest)
aerobic power [lactate threshold]

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

Weekly Overview

a) mobility 3min
1:00 each
sumo squat stretch
scorpions
samson stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 reverse lunges
10 prone snow angels
30sec plank hold
*remaining time bike/ski

c) squats 12min
on the 3:00 x 4 sets
4 front squats + 8 back squats
@ 50% of 1rm back squat
absolute strength

d) conditioning 16min
4 rounds for time
12/10 cal bike/ski
20 wallballs 20/14lbs
30 sit ups

aerobic power [vo2 max]

Skill Class 18:00
front squat

Weekly Overview

a) mobility 4min
lat stretch on box
hand walk
instep rotations
calf stretch

b) warm up 4min
amrap 4min
10 box step ups
10 hang high pulls
10 elbow rotations

c) skill/prep 10min
power clean

d) conditioning 22min
22:00 amrap
5 deadlifts
10 power cleans
15 burpees over the bar
20 box jumps 60/50cm

barbell: 70/50kg

score: rounds + reps
aerobic power [lactate threshold]

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

b) warm up 4min
40sec on /20sec off
1. row
2. push ups
3. ring rows
4. prone snow angels

c) bench press 12min
on the 3:00 x 4 sets
4 close-grip bench press + 8 bench press
@ 50% of 1rm bench press
absolute strength

d) conditioning 15min
on the minute x 15
min 1: row cal
min 2: wall walks
min 3: rope climbs

score: lowest row + lowest wall walk + lowest rope climb
muscular endurance & lactate threshold

Skill Class 18:00
kipping pull up