WODs

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 2:00 x 6 sets:
2 front squats + 4 back squats
@70% of 1rm back squat
absolute strength

d) conditioning 15min
4 x 3:00 amrap:
30 double unders
15 push press 40/30kg
25/20 cal ski/bike
rest 1:00 between amraps
* pick up where you left off

score: rounds + reps
aerobic power [vo2 max]

Skill Class 18:00
push press + front squat

Weekly Overview

a) mobility 4min
lat stretch
hand walk
instep rotations
lying hip cross over

b) warm up 4min
amrap 4min
10 clean grip deadlifts
10 hang high pulls
10 straight leg sit ups

c) power clean 15min
5 sets:
3 power cleans
(build to a heavy set)

score: heaviest load
explosive power

d) conditioning 12min
12:00 amrap
21 toes to bar
21 power cleans 40/30kg
rest 1:00

18 toes to bar
18 power cleans 50/35kg
rest 1:00

15 toes to bar
15 power cleans 60/40kg
rest 1:00

12 toes to bar
12 power cleans 70/50kg
rest 1:00

9 toes to bar
max power cleans in remaining time 80/60kg

score: total power clean reps
muscular endurance & vo2 max

Weekly Overview

a) mobility 4min
1:00 each
hand walk
90/90 hip rotation
lat stretch
instep rotation

b) warm up 4min
amrap 4min
10 cossack squats
10 burpees
10/8cal row

c) deadlifts 12min
on the 2:00 x 6 sets:
2 sumo deadlifts + 4 conventional deadlifts
@70% of 1rm deadlift
absolute strength

d) conditioning 18min
on the minute x 18min
minute 1: row cal
minute 2: burpees over the rower

score: lowest row round + lowest burpee round
aerobic power [lactate threshold]

Skill Class 18:00
deadlift

Weekly Overview

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

b) warm up 6min
30sec on / 15sec off x2 rounds
1. scap. push ups
2. bike/ski
3. plank hold
4. box step ups

c) conditioning 35min
emom 35min (7 rounds)
1. 3-5 wall walks
2. 10-15cal bike/ski
3. 20-30 russian twists
4. 16-20 box jumps
5. rest

Sunday Endurance for Open Gym
on the 8:00 x 5-10 rounds:
800m ski
bike in remaining time [rpe 2-3]

aerobic endurance

Weekly Overview

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

b) warm up 5min
amrap 5min
10 push ups
10 air squats
10 ring rows
*partner is holding plank position

d) conditioning 30min
in teams of 2
for max reps/cals
2:00 on/ 00:30 off x 12 rounds
1. cal ski
2. pull ups
3. wall balls
4. sit ups

score: lowest reps per station
lactate threshold & muscular endurance

Weekly Overview

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

b) warm up 4min
amrap 4min
20 single under
10 box step ups
10 db deadlifts

c) bulgarian split squats 15min
3-4 sets
5 db bulgarian split squats (heavy)

absolute strength

d) conditioning 15min
for time
3 rounds:
32 double unders
16 single db box step-ups 60/50cm
16 alt. db hang snatches

rest 2:00

3 rounds:
32 double unders
16 single db box step-ups 60/50cm
16 alt. db hang snatches

dumbbell: 22,5/15kg

score: total time (including rest)
aerobic power [vo2 max]

Weekly Overview