WODs

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

b) warm up 4min
amrap 4min
10 air squats
100m run
10 ring rows

c) back squats 14min
3 sets
5 back squats at 83%

1 drop set
max reps at 50%

absolute strength

d) conditioning 16min
amrap 16min
5 front squats 70/50kg
10 strict pull ups
200m run

aerobic power

Skill Class 18:00
squat + pull up

Weekly Overview

a) mobility 4min
1:00 each
instep rotation
lat stretch
lying hip cross over
samson stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 burpees
10 hang high pulls
10 behind the neck push press
*remaining time bike/ski

c) hang power snatch 10min
find a heavy set of
3 hang power snatches

explosive power

d) conditioning 17min
on the 3:00 x 4 rounds
15 hang power snatches 35/25kg
12 burpees over the bar
max cal ski/bike

1:30 rest between rounds
score: total cal
rx+ option: 40/30kg

aerobic power & vo2 max

Weekly Overview

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

b) warm up 4min
amrap 4min
10 prone snow angels
10 push ups
30sec plank hold

c) bench press 14min
3 sets
5 bench press at 83%

1 drop set
max reps at 50%

absolute strength

d) conditioning 17min
for time
buy-in: 65 sit-ups

3 rounds
10 double db push press 2x22,5/15kg *
100m suitcase carry (r)
10 double db push press 2x22,5/15kg *
100m suitcase carry (l)

cash-out: 65 sit-ups

muscular endurance
*rx+ option: 8 handstand push ups

Skill Class 18:00
handstand push ups

Weekly Overview

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. prone snow angels
2. bike/ski
3. ring rows
4. box step ups

c) conditioning 35min
emom 35min (7 rounds)
1. 3-5 wall walks
2. 10-15cal bike/ski
3. 6-10 strict chin ups
4. 12-20 db box step ups (50cm)
5. rest

Sunday Endurance for Open Gym
3-4 rounds:
8:00 moderate-hard [rpe 6-7]
2:00 easy [rpe 2-3]

choose: run, bike, row, or ski

aerobic power [lactate threshold]

Weekly Overview

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

b) warm up 5min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. straight leg sit ups
3. air squats

c) conditioning 30min
in teams of 2
2:00 on / 00:30 off x 12 rounds
for max reps/cals
1. db bench press 2x22,5/15kg
2. toes to bar
3. cal bike

muscular endurance

Weekly Overview

a) mobility 4min
1:00 each
lying hip cross over
instep rotation
calf stretch
hamstring stretch on box

b) warm up 4min
amrap 4min
10 good morning
10 burpees
10 squat jumps

c) deadlifts 15min
3 sets
5 deadlifts at 80%

1 drop set
max reps at 50%

absolute strength

d) conditioning 15min
10 rounds for time
5 burpee box jumps 60/50cm
5 deadlifts 100/70kg

aerobic power [vo2 max]

Weekly Overview