WODs

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

b) warm up 4min
amrap 4min
10 air squats
10 clean grip deadlifts
10 hang muscle cleans

c) back squats 14min
3 sets
5 back squats at 80%

1 drop set
max reps at 50%

absolute strength

d) conditioning 18min
1 round for max reps:
3:00 of power cleans 40/30kg
3:00 of push-ups*
6:00 of air squats
3:00 of push-ups*
3:00 of power cleans

score: total reps
*rx+ option: handstand push ups
muscular endurance

Weekly Overview

weakness work for open gym

emom 20min

this is a chance for you to pick two of your weaker movements you’d like to work on in an emom format.
example:
minute 1: 30 double unders
minute 2: 8 toes to bar
if you would like to simply complete a conditioning piece, replace one of the movements with an erg.

Weekly Overview

Sunday Endurance for Open Gym

2:00 row, 1:00 rest
4:00 row, 1:00 rest
6:00 row, 1:00 rest
4:00 row, 1:00 rest
2:00 row

rpe: 6-7
score: total m
aerobic power [lactate threshold]

a) mobility 3min
1:00 each
instep rotation
scorpions
90/90 hip rotation

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

c) conditioning 32min
in teams of 2
for time
5 rounds
40/38/36cal bike
40 sumo deadlift high pulls 35/25kg
40 push ups

aerobic power [lactate threshold]

Weekly Overview

Frohe Oster wünscht das Team von myleo!

a) mobility 3min
1:00 each
instep rotation
handwalk
sumo squat stretch

b) warm up 5min
on every 2:30 x 2 rounds
10 prone snow angels
10 medball squats
10 medball presses
*remaining time row

c) conditioning 23min
8 x 2:00 amrap:
18 wallballs 20/14lbs
cal row in remaining time
• rest 1:00 between amraps

score: total row cal

aerobic power [lactate threshold]

d) core 4min
15sec on / 15sec off x 4 sets
rower pike ups

Weekly Overview